Kneeling Jump Squat

A upper legs exercise targeting the glutes, performed with barbell.

Kneeling Jump Squat demonstration
Kneeling Jump Squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Calves, Hamstrings, Quadriceps

How to do Kneeling Jump Squat

  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.

Muscles worked

Primary (target)

Glutes

Secondary

CalvesHamstringsQuadriceps

Related exercises

advanced dumbbell stiff leg deadlift

DumbbellGlutes

Ankle On The Knee

OtherGlutes

arms apart circular toe touch (male)

Body WeightGlutes

assisted lying glutes stretch

AssistedGlutes

assisted lying gluteus and piriformis stretch

AssistedGlutes

band bent-over hip extension

BandGlutes

All upper legs exercises →

Track Kneeling Jump Squat in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

Download on the App StoreGet it on Google Play

Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →