An expert olympic weightlifting exercise done with a barbell that mainly works the glutes, with help from the calves, hamstrings and quadriceps. 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.
Updated
Primary
Glutes
Secondary
Calves, Hamstrings, Quadriceps
Equipment
Barbell
Level
expert
Kneeling Jump Squat demonstration
Kneeling Jump Squat, starting positionKneeling Jump Squat, finishing position
How to Perform
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.
2Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3Explode up with your hips, generating enough power to land with your feet flat on the floor.
4Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Video Tutorial
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
