Intermediate
KNEELING JUMP SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
2
Step:2 Hold a barbell across your upper back, resting it on your shoulders.
3
Step:3 Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
4
Step:4 As you jump, push through your toes and fully extend your ankles, knees, and hips.
5
Step:5 Land softly back on the ground, bending your knees to absorb the impact.
6
Step:6 Immediately go into the next repetition, repeating the jump squat motion.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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