How to do the Kneeling Jump Squat
- 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.
- Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- Explode up with your hips, generating enough power to land with your feet flat on the floor.
- Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | glutes |
| Secondary | calves, hamstrings, quads |
| Equipment | barbell |
| Difficulty | expert |
| Type | compound |
No barbell? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Easier than the Kneeling Jump Squat
Same movement pattern, lower entry difficulty — work up from here.
Common questions
What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily works the glutes, with the calves, hamstrings, and quads as secondary movers. Barbell Glute Bridge, Barbell Hip Thrust, and Hip Lift with Band train the same muscle, across 6 equipment types.
What equipment do you need for the Kneeling Jump Squat?
A Barbell. Without a barbell, Step-up with Knee Raise, Glute Kickback, and Hip Lift with Band train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.
Is the Kneeling Jump Squat suitable for beginners?
It is rated expert. Start with Hip Lift with Band, Step-up with Knee Raise, and Glute Kickback and work up.
Where should the Kneeling Jump Squat go in a workout?
Early — the Kneeling Jump Squat is compound, working 4 muscle groups, so run it first or second while you are fresh.
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