When you are first learning this exercise, it is best if you only use your body. Slowly over time, you can add a barbell across your back or a weighted vest to continue making progress on this lift.
However, you should know that this lift has a high risk to low reward factor. When you are just using your body, you have a small chance of injury. But, once you add a loaded barbell across your back the risk of you receiving an injury rises significantly. I feel a lot more comfortable using a weighted vest as your chance of injury is almost as low as the body weight version.
This article will include a video, image and written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
How to do the Kneeling Jump Squat
Video Demonstration
Image Example
Step by Step Description
Step 1: Start by kneeling on the ground. You can use a weighted vest or barbell racked across your back to add extra resistance to this lift.
Step 2: Now sit back with your hips until your glutes are touching your feet. Make sure you keep your head up and shoulders pulled back and down.
Step 3: Now use your hips and explode upwards. You need to generate enough power so that you land with your feet flat on the floor.
Step 4: Now continue finishing the squat by driving your heels into the floor and move to a standing position.
Congratulations you have now completed one repetition of the Kneeling Jump Squat. Repeat for the number of reps you have selected.
Difficulty Level
When you perform the Kneeling Jump Squat with a weighted vest or just your body weight, this exercise is at an intermediate difficulty level.
The Barbell variation is a lot more complicated and should only get used by people who are at an expert fitness level. However, remember you significantly increase your risk of injury with this version.
Equipment Required
While you can technically perform this lift without any equipment, most people will find knee pads are needed.
Most people will find a weighted vest handy since it will allow you to continue progressing with this lift without you having to balance a bar across your shoulders.
Obviously, if you are performing the barbell version, you need the bar and some weights to load on it.
Muscles Worked
The Primary muscles worked are your Glutes.
The Secondary muscles that get worked are your Hamstrings, Quadriceps, Calves, and the Lower Back.
Kneeling Jump Squat Benefits
Since so many different muscles get recruited, you burn a high amount of calories in a short period.
Performing strengthening exercises like this one are shown to increase your metabolism for up to 48 hours after it gets completed.
Performing knee jump exercises will help you to develop your entire exterior chain (the lower back, glutes, and hamstrings).
The explosiveness of the exercise targets your central nervous system carrying over to sprinting faster, jumping higher and farther.
Training Tips
If you are performing the variation with a barbell, it is best to do the exercise while you are in a power rack. Doing this provides two benefits. First, it will help make unracking the weight more manageable. Second, if something goes wrong, the barbell will be confined within the power rack, and you will not accidentally send the bar flying at other people around you.
Just like with the traditional squat, when you jump and get your feet flat on the floor, your knees should not go past the toes. If your knees to go past the toes at this point, you increase your chance of a knee injury.
If you are a fan of high-intensity interval training plyometric exercises like this are perfect to add to your routine.
In Closing
As a calisthenics exercise, this is a fun lift you can throw in now and then.
However, if you are using a barbell, you need to have your form down, or you risk serious injury.
If you want to use this lift in a HIIT training routine, check out our free online HIIT timer. Also, watch for our exercise logger coming soon.
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