Kneeling Jump Squat

Kneeling Jump Squat demonstration

How to Perform

1. 1Begin 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.
2. 2Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. 3Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. 4Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently