TETSUKneeling Jump Squat
The Kneeling Jump Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Kneeling Jump Squat
- Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
- Hold a barbell across your upper back, resting it on your shoulders.
- Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
- As you jump, push through your toes and fully extend your ankles, knees, and hips.
- Land softly back on the ground, bending your knees to absorb the impact.
- Immediately go into the next repetition, repeating the jump squat motion.
Common questions
What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Kneeling Jump Squat?
You need a barbell to perform the Kneeling Jump Squat.
How many sets and reps of the Kneeling Jump Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kneeling Jump Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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