Start
End
Kneeling Jump Squat
القفز من الركود إلى السكوات
Target Muscles
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
