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Kneeling Jump Squat

Kneeling Jump Squat

The Kneeling Jump Squat is an advanced lower body exercise that combines the benefits of squats and explosive plyometric movements. It is a challenging exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. The exercise also engages the core muscles for stability and balance. To perform the Kneeling Jump Squat, you start in a kneeling position with your feet and shins together. Your body should be upright, and your hands can rest on the front of your thighs. From this position, explosively jump up as high as you can, extending your hips and knees while raising your arms overhead. Land softly back into the kneeling position and repeat. The Kneeling Jump Squat is an excellent exercise for developing power, strength, and explosiveness in the lower body. The explosive jump works the fast-twitch muscle fibers, which are responsible for generating force quickly. This exercise can help improve vertical jump height, enhance athletic performance, and increase overall lower body strength. However, it is crucial to remember that the Kneeling Jump Squat is an advanced exercise and should only be attempted by individuals with a solid foundation of lower body strength and proper jumping mechanics. It is important to warm up thoroughly before attempting this exercise and to focus on landing softly to minimize the impact on your joints. Remember to maintain proper form throughout the movement to avoid any potential injuries and gradually increase the intensity as you become more proficient. Happy squatting!


  • Start by getting into a kneeling position on the ground, with your knees hip-width apart and your toes tucked under.
  • Engage your core and squeeze your glutes to maintain stability and balance.
  • From the kneeling position, explode upwards by driving through your feet and jumping as high as you can.
  • As you jump, extend your hips and knees fully, while swinging your arms for added momentum.
  • Land with soft knees to absorb the impact, returning to the kneeling position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the movement to ensure optimal muscle engagement and to prevent injury.
  • Engage your core muscles to stabilize your body as you jump.
  • Start with a higher box or platform and gradually decrease the height as you become more comfortable with the exercise.
  • Land softly and quietly to minimize impact on your joints.
  • Incorporate variety by changing up the tempo of the exercise, such as explosive jumps or slow and controlled movements.
  • Listen to your body and take breaks or modify the exercise if you experience any discomfort or pain.
  • Consult with a fitness professional to ensure that the kneeling jump squat is appropriate for your current fitness level.
  • Consider using a mirror or filming yourself to check your form and make any necessary adjustments.
  • Combine the kneeling jump squat with other lower body exercises to create a well-rounded leg workout.
  • Fuel your body with a balanced diet to provide the necessary nutrients for optimal muscle recovery and growth.

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