GlutesAdvanced
Kneeling Jump Squat
An explosive jump from kneeling straight onto your feet into a squat, then standing up. Trains hip extension power without help from a leg countermovement.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
Secondary muscles
- Hamstrings
- Hip Flexors
- Abs (Rectus Abdominis)
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.