Kysero
Try for free

Quadriceps · Intermediate

Knee Jump

Plyometric lower-body drill developing power, rhythm, and landing control.

View instructionsAll exercises
Back to all exercises
Knee Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Kneel tall on a padded surface with the hips extended and the toes positioned comfortably behind you.
  2. 02Swing the arms backward and load the hips slightly while keeping the trunk braced.
  3. 03Drive the hips forward and swing the arms upward to jump from the knees onto both feet.
  4. 04Land in a balanced squat with the knees aligned and absorb the impact softly.
  5. 05Stand or reset to the kneeling position carefully before the next repetition.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionKnee Jump to Vertical JumpHarder progressionKneeling Jump SquatRelated variationKneeling Jump to Box JumpRelated variationKneeling Jump to Broad Jump

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder