Kneeling Jump Squat
Description
The kneeling jump squat is an advanced plyometric exercise where you start kneeling on the floor and explosively launch yourself up to land in a standing squat position. It demands tremendous hip and quad power and is one of the most challenging bodyweight plyometric exercises.
Muscle Group
Equipment Required
Kneeling Jump Squat Instructions
- Kneel on the floor with knees together or hip-width apart. Sit your hips back so your butt is near or touching your heels.
- Swing your arms back to load the movement. Lean your torso slightly forward.
- Explosively swing your arms forward and up while driving your hips forward and pushing off your knees.
- Tuck your feet under your body in mid-air.
- Land in a deep squat position with both feet flat on the floor.
- Stand up from the squat. Return to the kneeling position carefully for the next rep.
- Use a soft surface (mat, grass) to protect your knees during the launch.
- Start with low reps (3 to 5) — this is an advanced plyometric.
Kneeling Jump Squat Form & Visual
Kneeling Jump Squat Benefits
- Builds elite hip and quad power
- Develops explosive coordination
- Trains the rate of force development critical for athletic performance
- No equipment needed (mat recommended)
- Impressive bodyweight skill
- Useful for combat sports and athletic training
Kneeling Jump Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Core (stabilizer)
- Hip flexors (tucking feet)
Kneeling Jump Squat Variations & Alternatives
- Jump Squat
- Squat Tuck Jump
- Box Jump
- Kneeling to Standing (no jump)
- Banded Kneeling Jump Squat
