Olympic weightlifting

Kneeling Jump Squat

The kneeling jump squat is an expert olympic weightlifting exercise for your glutes, using barbell.

Main muscles
Glutes
Also works
Calves, Hamstrings, Quads
Equipment
Barbell
Level
Expert
Kneeling Jump Squat, starting position
Start
Kneeling Jump Squat, end position
Finish

How to do it

  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.

Alternatives to the kneeling jump squat

Barbell back squat Barbell, Squat rack Barbell hip thrust Barbell, Flat bench Deadlift Barbell Romanian deadlift Barbell Barbell Glute Bridge Barbell Back extension Back extension bench