Kneeling Jump Squat

Kneeling Jump Squat


The kneeling jump squat is an explosive lower body exercise that involves starting in a kneeling position and then jumping up into a squat position. This exercise targets the quads, glutes, and hamstrings while also improving power and explosiveness.

Muscle Group

Equipment Required

Kneeling Jump Squat Instructions

  1. Start by kneeling on the ground with your feet flat on the floor and your toes pointing forward.
  2. Place your hands on your hips or behind your head.
  3. Engage your core and glutes, and then explosively jump up as high as you can.
  4. As you jump, extend your hips and knees fully.
  5. Land softly back on the ground in the kneeling position.
  6. Repeat for the desired number of reps.

Kneeling Jump Squat Form & Visual

Kneeling Jump Squat

Kneeling Jump Squat Benefits

  • Increases lower body strength and power
  • Improves explosive jumping ability
  • Engages core muscles for stability and balance
  • Can be modified for different fitness levels by adjusting the depth of the squat and the height of the jump
  • Provides a cardiovascular workout
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Kneeling Jump Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Kneeling Jump Squat Variations & Alternatives

  • Single-leg Kneeling Jump Squat
  • Weighted Kneeling Jump Squat
  • Kneeling Jump Squat with Resistance Band
  • Explosive Kneeling Jump Squat
  • Alternating Kneeling Jump Squat