Kneeling Jump Squat

Also called kneeling jump, knee to feet jump and kneeling squat jump.

Works

Glutes, plus calves, hamstrings and quads

Equipment

Barbell

Level

Advanced

Type

Compound

How to do it

Setup. Begin 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.

1. Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
2. Explode up with your hips, generating enough power to land with your feet flat on the floor.
3. Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Cues

• Kneel tall, sit back to the heels.
• Swing the hips forward hard.
• Land flat-footed in a squat.
• Stand up, reset.

Common mistakes

• Landing on the toes.
• Bar shifting on the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for