Kneeling Jump Squat

How to do it

1. 01Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
2. 02Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. 03Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. 04Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.