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Kneeling Jump Squat

🏋️‍♂️ Strength / Weighted · Legs

Log it by text

Sets × Reps @ Weight
/log kneeling_jump_squat 3x10@45
also valid: /log kneeling-jump-squat 3x10@45 · /log kneeling jump squat 3x10@45
Sets × Reps
/log kneeling_jump_squat 3x10
also valid: /log kneeling-jump-squat 3x10 · /log kneeling jump squat 3x10
Reps
/log kneeling_jump_squat 20
also valid: /log kneeling-jump-squat 20 · /log kneeling jump squat 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Kneeling Jump Squat demonstration animation
Demo: Kneeling Jump Squat — © Gym visual

How to perform

🎯 GlutesQuadricepsHamstringsCalves🛠 Barbell
  1. Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
  2. Hold a barbell across your upper back, resting it on your shoulders.
  3. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
  4. As you jump, push through your toes and fully extend your ankles, knees, and hips.
  5. Land softly back on the ground, bending your knees to absorb the impact.
  6. Immediately go into the next repetition, repeating the jump squat motion.

Related Strength / Weighted exercises

Assisted Prone HamstringBand Bent Over Hip ExtensionBand Hip LiftBand Lying Hip Internal RotationBand One Arm Single Leg Split SquatBand Pull ThroughBand Seated Hip Internal RotationBand Single Leg Split SquatBand SquatBand Squat RowBand Step UpBand Stiff Leg Deadlift
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