Kneeling Jump Squat
A dynamic exercise that combines a kneeling position with a jump for explosive power.
Instructions
- Start by kneeling on a mat with your back straight and core engaged.
- Lower your body slightly towards your heels, keeping your hands in front of you for balance.
- Explode upwards into a squat position by driving through your hips and using the momentum to stand up.
- As you reach the standing position, immediately jump up into the air, extending your arms overhead.
- Land softly on your feet and return to the kneeling position to repeat.
Common Mistakes to Avoid
- Not engaging the core, leading to loss of balance.
- Not using the arms effectively for momentum.
- Landing harshly, which can strain the knees.
- Neglecting proper breathing techniques.
- Failing to achieve full hip extension during the jump.
Additional Information
General | |
Difficulty | intermediate |
Force | push |
Mechanic | compound |
Equipment | barbell |
Muscle | quadriceps |