maratoolKneeling Jump Squat
How to do the kneeling jump squat
- 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.
Muscles worked
The prime mover is the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.
Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the hamstrings assist hip extension and slow the knee down; the quadriceps straighten the knee and take load on the descent.
Every exercise for:GlutesCalvesHamstringsQuadriceps
How this movement works
The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.
It is filed under olympic weightlifting. The bar must move fast enough for you to get underneath it, which makes this a skill rather than a grind: low repetitions, well short of where fatigue starts editing technique.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the glutes too, using equipment this one does not:
- Leg Liftbody only
- One Legged Cable Kickbackcable
- Physioball Hip Bridgeexercise ball
- Piriformis-SMRfoam roll
- Flutter Kicksbench + body only
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 24 glutes exercises in this database, 3 are listed at expert level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.