Kneeling Jump Squat
The Kneeling Jump Squat is a expert compound movement that activates 4 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The calves and hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to Kneeling Jump Squat
- 1
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.
- 2
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- 3
Explode up with your hips, generating enough power to land with your feet flat on the floor.
- 4
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily works the Glutes. Secondary muscles include the Calves, Hamstrings, Quadriceps, which assist during the movement.
Is the Kneeling Jump Squat good for beginners?
The Kneeling Jump Squat is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Kneeling Jump Squat?
You need barbell to perform the Kneeling Jump Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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