Kneeling Jump Squat
Kneeling Jump Squat is a step up once the basics feel easy, using heavy bilateral barbell loading to deliver control through the whole range.
How to do Kneeling Jump Squat
- Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
- Hold a barbell across your upper back, resting it on your shoulders.
- Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
- As you jump, push through your toes and fully extend your ankles, knees, and hips.
- Land softly back on the ground, bending your knees to absorb the impact.
- Immediately go into the next repetition, repeating the jump squat motion.
Kneeling Jump Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Kneeling Jump Squat Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Kneeling Jump Squat
Swap Kneeling Jump Squat For
Kneeling Jump Squat — Frequently Asked Questions
How do you do the Kneeling Jump Squat?
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. Hold a barbell across your upper back, resting it on your shoulders. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Kneeling Jump Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kneeling Jump Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kneeling Jump Squat?
Try the Dumbbell Single Leg Deadlift With Stepbox Support, Reverse Hyper Extension (on Stability Ball) or the Kettlebell Front Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
