kneeling jump squat
- Target
- glutes
- Secondary
- quadriceps, hamstrings, calves
- Equipment
- barbell
- Body part
- upper legs
Instructions
- 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.
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