HipsBarbellAdvanced
Kneeling Jump Squat
Start kneeling with the bar racked across your shoulders. Sit back, then explode up and land with both feet flat on the floor.
- Difficulty
- Advanced
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · setup
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.
02 · sit back
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
03 · explode · Key step
Explode up with your hips, generating enough power to land with your feet flat on the floor.
04 · stand up
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
