Kneeling Jump Squat
An explosive jump from kneeling straight onto your feet into a squat, then standing up. Trains hip extension power without help from a leg countermovement.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
Secondary muscles
- Hamstrings
- Hip Flexors
- Abs (Rectus Abdominis)
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel on a padded surface with knees hip-width apart, the tops of your feet flat on the floor and your torso upright. A light barbell across your back is an advanced option.
Swing your arms back and sit your hips back toward your heels.
Snap your hips forward and swing your arms up to pop both feet underneath you.
Land with feet flat in a deep squat, chest up.
Drive through your heels to stand fully, then kneel back down with control to reset.
Breathing: Inhale as you sit back, exhale sharply as you pop up.
Coaching tips
Snap the hips
Feet land flat
Arms drive up
Common mistakes
Landing on the toes and tipping forward
Not getting the feet under the hips
Dropping hard onto the knees between reps
Rounding the back on landing
Safety notes
Use a mat or pad under your knees.
Build the movement with bodyweight before adding any load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.