Description
A kneeling jump squat is a plyometric exercise that targets the quads, glutes and hamstrings. The exercise involves starting from a kneeling position, propelling the body into a squat position and then performing a jump squat.
How to Do Kneeling Jump Squat
- 1Setup
Kneel on a padded surface with knees hip-width apart and feet dorsiflexed (toes tucked under). Keep your torso upright and core engaged.
- 2Setup
Position your arms bent at 90 degrees, ready to swing for momentum, or hold a light barbell across your upper back for added resistance.
- 3
Explosively drive your hips forward and push off your shins to propel your body upward, landing immediately into a deep squat position with feet flat.
- 4
Without pausing, immediately explode upwards from the squat into a jump, extending your hips and knees fully and swinging your arms for maximum height.
- 5
Land softly back into a squat position, absorbing the impact through your knees and hips, then immediately return to the kneeling starting position, controlling the descent.
Tips
- Focus on a powerful hip drive from the kneeling position to generate initial momentum and ensure a smooth transition into the squat.
- Maintain a neutral spine and engaged core throughout the entire movement, especially during the explosive phases and landing, to protect your back.
- Use your arms to create momentum, swinging them forward forcefully as you transition from kneeling to squat and again during the jump.
- Land softly with bent knees and hips to absorb impact effectively, distributing the force and protecting your joints from excessive stress.
Common Mistakes
- ×Losing core engagement: Allowing the lower back to arch or round during the movement, which can be fixed by actively bracing your core and maintaining an upright torso.
- ×Landing stiff-legged: Not absorbing the impact by landing with locked knees, which can be fixed by landing softly on the balls of your feet and immediately bending your knees and hips into a squat.
- ×Pausing between phases: Hesitating between the kneeling to squat transition and the jump, which can be fixed by performing the movement fluidly as one continuous, explosive action.
Variations
Kneeling Pulse
Strengthen your glutes and lower back with the Kneeling Pulse. This bodyweight exercise effectively targets hip extension for improved stability and power.
Trap Bar Jump Squat
Perform explosive jump squats with a trap bar to build power and strength in your lower body.
Related Exercises
Barbell Front Squat
Master the Barbell Front Squat to build powerful quads, glutes, and core strength. This challenging squat variation improves mobility and stability.
Barbell Box Squat
Master the Barbell Box Squat for powerful glutes and quads. This exercise builds strength and perfects squat depth with a controlled descent to a box.
Barbell Zercher Squat
Master the Zercher Squat, a challenging barbell variation holding the weight in your elbow crooks. Build incredible core strength, quads, and glutes.
Landmine Sumo Squat
Strengthen your lower body, including quads, glutes, and adductors, with the landmine sumo squat. This compound exercise also builds core stability.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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