Kneeling Jump Squat
An advanced compound Olympic weightlifting exercise that works the glutes, using a barbell.
Starting position
End position
How to Do Kneeling Jump Squat
- 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.
- Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- Explode up with your hips, generating enough power to land with your feet flat on the floor.
- Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Muscles Worked
Alternatives to Kneeling Jump Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kneeling Squat
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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2
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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3
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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4
Hip Lift with Band
A beginner compound powerlifting exercise that works the glutes, using a resistance band.
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5
Step-up with Knee Raise
A beginner compound strength exercise that works the glutes, needing no equipment.
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6
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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7
Downward Facing Balance
An intermediate isolation strength exercise that works the glutes, using an exercise ball.
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8
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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9
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
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10
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
Frequently Asked Questions
What muscles do kneeling jump squat work?
Kneeling Jump Squat primarily works the glutes. The calves, hamstrings and quads assist as secondary muscles.
What equipment do I need for kneeling jump squat?
Kneeling Jump Squat uses barbell.
Kneeling Jump Squat: is it suitable for beginners?
Kneeling Jump Squat is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of kneeling jump squat?
Kneeling Squat, Squats, Lunges train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kneeling jump squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kneeling jump squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kneeling Jump Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.