How to do Kneeling Jump Squat

Muscles worked

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

Step by step

1. 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.
2. Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Similar exercises

• Clean
• Clean and Jerk
• Clean Deadlift
• Clean from Blocks
• Clean Pull
• Clean Shrug

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.