# Kneeling Jump Squat

A plyometric jump from kneeling onto both feet, landing in a deep squat. Builds explosive hip extension in the glutes and quads.

- Advanced · Plyometric
- Equipment: 
- HD video: https://media.seto.fit/exercises/kneeling-squat-jumps-bodyweight/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-jump-squat/

## Muscles worked

- Glutes: 9/10
- Quads: 8/10
- Hamstrings: 5/10
- Hip flexors: 5/10
- Calves: 3/10

## How to do the Kneeling Jump Squat

1. Kneel tall, knees hip width, tops of feet flat.
2. Sit back toward your heels and swing your arms back.
3. Swing your arms forward and jump onto both feet.
4. Land in a deep squat, then return to kneeling.

### Full technique — 7 steps

1. Kneel on the floor with knees about hip width apart, the tops of your feet flat behind you, and hands on your thighs.
2. Tighten your stomach and keep your torso tall.
3. Sit your hips back toward your heels as you swing your arms back.
4. Swing your arms forward and drive your hips forward hard to jump off your knees.
5. Bring your feet under you and land on both feet in a deep squat, feet about shoulder width apart.
6. Land with your whole foot flat and your knees pointing the same way as your feet.
7. From the squat, lower your knees back to the floor under control to reset for the next rep.

## Common mistakes

- Knees collapsing inward on landing
- Landing on the toes only
- Stepping up one foot at a time instead of jumping
- Hard, noisy landings
- Dropping onto the knees when resetting

## Form cues

- Use your arm swing
- Drive hips forward
- Land with whole foot
- Knees point where feet point
- Stick the landing

## How much to do

- **Strength**: 3–5 sets of 3–5 reps · rest 2 min 30 s · 2 reps in reserve · lift explosively
- **Muscle growth**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 1 s, lift explosively
- **Endurance**: 2–3 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Jump Squat](https://seto.fit/exercises/resistance-band-jump-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Kneeling Jump Squat — 60% of bodyweight**
- Harder: [Jumping Pistol Squat](https://seto.fit/exercises/jumping-pistol-squat/) — 110% of bodyweight

## Quick answers

### What muscles does the Kneeling Jump Squat work?

Primary: Glutes 9/10, Quads 8/10. Also works: Hamstrings 5/10, Hip flexors 5/10, Calves 3/10.

### Which joints does the Kneeling Jump Squat load?

Knee: high, Hip: high, Ankle: moderate. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.

### When should I do the Kneeling Jump Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 8 min with rest.

### How many sets and reps of the Kneeling Jump Squat?

Strength: 3–5 sets of 3–5 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Kneeling Jump Squat?

Resistance bands: Resistance Band Jump Squat.

### What is a harder version of the Kneeling Jump Squat?

Jumping Pistol Squat (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/