How to do the Kneeling Jump Squat
- Kneel tall, knees hip width, tops of feet flat.
- Sit back toward your heels and swing your arms back.
- Swing your arms forward and jump onto both feet.
- Land in a deep squat, then return to kneeling.
Full technique — 7 steps
- Kneel on the floor with knees about hip width apart, the tops of your feet flat behind you, and hands on your thighs.
- Tighten your stomach and keep your torso tall.
- Sit your hips back toward your heels as you swing your arms back.
- Swing your arms forward and drive your hips forward hard to jump off your knees.
- Bring your feet under you and land on both feet in a deep squat, feet about shoulder width apart.
- Land with your whole foot flat and your knees pointing the same way as your feet.
- 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
Compared with similar variants
| Kneeling Jump Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Advanced | Intermediate | Intermediate | Advanced |
| Technique to learn | hard | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | high | high | high | moderate |
| Hip | high | moderate | low | high |
| Equipment | No equipment | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Jump Squat Easier
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
- Harder Jumping Pistol Squat
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).
