Kneeling Jump Squat

An advanced strength exercise for the glutes, calves, hamstrings and quads, done with a barbell.

Movement guide

Kneeling Jump Squat

Demand · source-assignedHard (unreviewed)

Equipment requiredA barbell

Muscle focusGlutes · Calves · Hamstrings · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Jump squat demonstrated on the 3D figure

3D demoJump squatIntermediate · No equipment

Similar move, intermediate grade.

This move

Kneeling Jump SquatAdvanced · A barbell

Advanced grade (source-assigned).

Harder option

Shrimp Squat demonstrated on the 3D figure

3D demoShrimp SquatExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Calves, Hamstrings, Quads.

Equipment

A barbell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Weighted jump squat demonstrated on the 3D figure

3D demoWeighted jump squatAdvanced · A barbell

Split squat jump demonstrated on the 3D figure

3D demoSplit squat jumpAdvanced · No equipment

Barbell back squat demonstrated on the 3D figure

3D demoBarbell back squatAdvanced · A barbell

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

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Questions people ask

What muscles does the Kneeling Jump Squat work?

Mainly the glutes, with help from the calves, hamstrings and quads.

What equipment do I need for the Kneeling Jump Squat?

A barbell.

Is the Kneeling Jump Squat good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Jump squat first.

What is an easier alternative to the Kneeling Jump Squat?

Try the Jump squat. It works similar muscles at a lower grade.

How do I make the Kneeling Jump Squat harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.