Kneeling Jump Squat
Kneeling Jump Squat is a olympic weightlifting assistance - explosive hip extension exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Gastrocnemius, Soleus, Hamstrings, Quadriceps
- Exercise type
- Olympic weightlifting assistance - explosive hip extension
Exercise technique
- Space
Prepare a nonslip knee mat and clear landing space ahead.
- Load
Learn with bodyweight first; if using a bar, place a light one on your rear shoulders inside a rack.
- Start
Kneel upright with your chest tall.
- Load backward
Move your hips toward your heels under control.
- Explode
Rapidly extend your hips forward and upward to lift your body.
- Bring feet underneath
Bring both feet beneath you and catch in a squat with soles planted.
- Stand
Establish balance, then extend knees and hips to stand.
Key technique points
- Control the unloaded transition first.
- Land with both feet fully planted.
- Place the bar on rear shoulders, not your head.
- Do not fold your chest forward.
- Keep knees aligned with feet.
- Set up each repetition separately.
Common mistakes
Heavy bar too soon
Do not add back loading before learning the transition.
Landing on toes
Do not try to finish before bringing your feet sufficiently underneath.
Falling forward
Do not turn hip explosion into throwing the torso forward.
Knees collapsing inward
Do not lose leg alignment when receiving in the squat.
Hard kneeling start
Do not sit down onto your knees with impact on an unpadded floor.
Moving the bar
Do not loosen your grip and let the bar slide onto your neck during the jump.
Frequently asked questions
Kneeling Jump Squat: why is “Heavy bar too soon” a mistake?
Do not add back loading before learning the transition.
Kneeling Jump Squat: why is “Landing on toes” a mistake?
Do not try to finish before bringing your feet sufficiently underneath.
Kneeling Jump Squat: why is “Falling forward” a mistake?
Do not turn hip explosion into throwing the torso forward.
Kneeling Jump Squat: why is “Knees collapsing inward” a mistake?
Do not lose leg alignment when receiving in the squat.
Kneeling Jump Squat: why is “Hard kneeling start” a mistake?
Do not sit down onto your knees with impact on an unpadded floor.
Kneeling Jump Squat: why is “Moving the bar” a mistake?
Do not loosen your grip and let the bar slide onto your neck during the jump.
What should I focus on when doing Kneeling Jump Squat?
Control the unloaded transition first. Land with both feet fully planted. Place the bar on rear shoulders, not your head. Do not fold your chest forward. Keep knees aligned with feet. Set up each repetition separately.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.