Kneeling Jump Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus, Soleus
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- Barbell Jump Squat
How to: Kneeling Jump Squat
- Start in a kneeling position with your barbell across your upper back.
- Push through your feet to jump explosively upwards as you stand.
- Land softly in a squat position with knees behind toes.
- Perform the jump again immediately after landing.
Common Mistakes
- Letting knees cave inward during the jump.
- Not landing softly and under control.
- Using too much weight and compromising form.
Modifications
- Perform the squat without weights for beginners.
- Limit the depth of the squat to decrease strain.
Tips
- Keep your core engaged throughout the movement.
- Land softly to reduce impact on your joints.
- Use a weight that allows you to maintain proper form.
Kneeling Jump Squat Alternatives
Tags
thighs
aerobic
jumping
plyometrics
strength
glutes