Kneeling Jump Squat
The Kneeling Jump Squat is a compound Olympic weightlifting exercise performed with a barbell. It primarily targets the glutes, with the calves, hamstrings, and quadriceps working as secondary muscles. Suitable for advanced lifters.
Primary Muscles
Secondary Muscles
Level
expertMechanic
compoundEquipment
barbellCategory
olympic weightlifting
Instructions
- Begin 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.
- Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- Explode up with your hips, generating enough power to land with your feet flat on the floor.
- Continue with the squat by driving through your heels and extending the knees to come to a standing position.