Muscles worked
glutes, quadriceps, hamstrings, calves
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kneeling jump squat
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- glutes
- Muscle group
- quadriceps
Secondary muscles
How to perform it
- 1
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
- 2
Hold a barbell across your upper back, resting it on your shoulders.
- 3
Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
- 4
As you jump, push through your toes and fully extend your ankles, knees, and hips.
- 5
Land softly back on the ground, bending your knees to absorb the impact.
- 6
Immediately go into the next repetition, repeating the jump squat motion.
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