Kneeling Jump Squat

Kneeling Jump Squat is a advanced-level compound in the olympic weightlifting category that primarily works the glutes. It also recruits the calves, hamstrings and quads. It is performed with barbell.

How to do it

1. 1Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
2. 2Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. 3Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. 4Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.