Exercise

Kneeling Jump Squat

Also known as: kneeling jump, kneel to squat jump, kneeling jump to squat, explosive kneeling

Kneeling Jump Squat is a compound exercise for the glutes. Main target: gluteus maximus. Also works: medial gastrocnemius, biceps femoris and vastus lateralis. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryOlympic weightlifting

Muscles worked

Primary

Gluteus maximus

Secondary

Medial gastrocnemius Biceps femoris Vastus lateralis

How to do it

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