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Quadriceps · Advanced

Body Weight Knee Up Down & Squat Jump

Complex floor-transition drill combining controlled standing-to-kneeling changes, a kneel-to-squat rise, and an explosive squat jump with landing control.

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Body Weight Knee Up Down & Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start standing, then lower one knee and the other knee to reach a tall-kneeling position.
  2. 02Step one foot and then the other forward to return to a low squat without using your hands.
  3. 03Drive explosively from the squat into a vertical jump using a natural arm swing.
  4. 04Land softly back in a squat with your knees tracking over your toes.
  5. 05Return to kneeling under control and alternate the leading leg as programmed.

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