Kneeling Jump Squat

How to perform

1. 01Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
2. 02Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. 03Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. 04Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.