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Kneeling Jump Squat

AdvancedStrengthTier T4

Kneel on the floor with a barbell racked across the back of your shoulders. Sit back until your glutes touch your feet, then explode up so you land with your feet flat. Drive through your heels to stand.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, fixed_horizontal_bar

Gym

  • barbell + squat rack (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the floor with a barbell racked across the back of your shoulders inside a power rack.
  • Keep your head and chest up.
  1. He kneels upright inside the rack on the knee mat, the loaded bar resting across the back of his shoulders, head and chest up.

    Step 1 of 5

    Kneel on the floor with the barbell racked across the back of your shoulders, your head and chest up.

  2. He has sat his hips fully back so his glutes touch his feet, the bar still on his shoulders, head and chest up over the deep kneel.

    Step 2 of 5

    Sit back with your hips until your glutes touch your feet, keeping your head and chest up.

  3. He is at the landing of the explosion, his feet planted flat under his hips in a deep squat position, knees just lifted off the mat and the bar still racked on his shoulders.

    Step 3 of 5

    Explode up with your hips, generating enough power to land with your feet flat on the floor.

  4. He is driving up through his heels out of the deep squat, knees extending toward a tall stand with the bar still racked on his shoulders.

    Step 4 of 5

    Drive through your heels and extend the knees to come to a standing position.

  5. He kneels upright inside the rack on the knee mat, the loaded bar resting across the back of his shoulders, head and chest up.

    Step 5 of 5

    Kneel on the floor with the barbell racked across the back of your shoulders, your head and chest up.

Safety Information

Begin kneeling with a barbell racked across the back of the shoulders; bodyweight is its lighter option. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the landing on flat feet followed by the drive to standing. Jump only inside a power rack. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.