Exercise guide · Advanced · Compound

Kneeling Jump Squat: How to Do It & Muscles Worked

The kneeling jump squat is a dynamic lower body exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves starting from a kneeling position and explosively jumping into the air while holding a barbell across the upper back.

Primary muscles
Glutes
Secondary muscles
Calves , Quads , Hamstrings
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the kneeling jump squat
Front view: muscles worked by the kneeling jump squat. Primary: glutes. Secondary: calves, quads and hamstrings.
Back view: muscles worked by the kneeling jump squat. Primary: glutes. Secondary: calves, quads and hamstrings.
Primary Secondary

How to do the kneeling jump squat

  1. Step 1: Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
  2. Step 2: Hold a barbell across your upper back, resting it on your shoulders.
  3. Step 3: Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
  4. Step 4: As you jump, push through your toes and fully extend your ankles, knees, and hips.
  5. Step 5: Land softly back on the ground, bending your knees to absorb the impact.
  6. Step 6: Immediately go into the next repetition, repeating the jump squat motion.

Sets, reps and programming

Suggested sets, reps and rest for the kneeling jump squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kneeling Jump Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.