Kneeling Jump Squat
Trains the Glutes.
- Equipment
- A barbell
- Mechanic
- Compound
- Force
- Push
- Level
- Advanced
How to do it
- Kneel on a soft mat with a light barbell across the upper back, the tops of the feet flat on the floor and the hips resting on the heels.
- Sit back onto the heels with the chest up and the bar held firmly.
- Swing the hips forward and drive them upward hard enough to bring the knees off the floor.
- Pull the feet under you in the air and land in a squat position on the feet.
- Stand up, then step back down to kneeling and reset.
- Keep the torso upright through the drive and the landing.
Common mistakes
- Trying it with weight before it works without. The movement is a coordination problem before it is a strength one; the bar is added once the empty version lands cleanly.
- Landing with the feet too narrow. The feet land about shoulder-width apart so the squat has a base; feet that land together tip you forward.
- Leaning forward to get off the knees. The drive is up from the hips with the chest up; leaning forward lands the bar in front of the feet.
- Kneeling on a hard floor. The knees take off from and return to the floor; a mat is not optional.