Kneeling Jump Squat

Glutes · Barbell

How to do it

Kneel with a bar on your upper back — or no weight to start — body straight from knees to head. Send your hips back slightly and **explode up and forward**, snapping the hips open with everything, to land standing in a squat. It is pure hip and glute drive, with no knee involved. **Start with no bar and on a mat.** The classic mistake is trying to pull yourself up with your feet instead of opening the hips; if you do not leave the floor, take weight off.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Legs

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