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Quadriceps · Advanced

Kneeling Jump Squat

Advanced barbell-loaded jump from tall kneeling to a balanced squat landing.

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Kneeling Jump Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Barbell

Sets × reps

3 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Start in a kneeling position with your barbell across your upper back.
  2. 02Push through your feet to jump explosively upwards as you stand.
  3. 03Land softly in a squat position with knees behind toes.
  4. 04Perform the jump again immediately after landing.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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

Easier regressionKnee JumpRelated variationKnee Jump to Vertical Jump

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Alternatives

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

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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