How to do the Kneeling Jump Squat
Kneeling Jump Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the plyometric category. Secondary muscles engaged include Quadriceps and Hamstrings.
Kneeling Jump Squat demonstration · © GymiaFit
Kneeling Jump Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kneeling Jump Squat step by step
- 1Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
- 2Hold a barbell across your upper back, resting it on your shoulders.
- 3Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
- 4As you jump, push through your toes and fully extend your ankles, knees, and hips.
- 5Land softly back on the ground, bending your knees to absorb the impact.
- 6Immediately go into the next repetition, repeating the jump squat motion.
Kneeling Jump Squat — questions
What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Kneeling Jump Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kneeling Jump Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kneeling Jump Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kneeling Jump Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.