Kneeling Jump Squat

This explosive lift builds lower-body power and transitions between vertical force and squat mechanics. It can be done with or without a barbell.

Instructions

1. Begin in a kneeling position on the floor with your torso upright. If using a barbell, rest it across your upper back.
2. Sit back toward your heels to load the hips and prepare to jump.
3. Drive your hips forward and explode off the ground, swinging your legs forward to land in a deep squat with feet flat.
4. From the squat, drive through your heels to stand up tall.
5. Reset to the kneeling position and repeat.