Kneeling Jump Squat Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Kneeling jump squat focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Begin 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.
- Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- Explode up with your hips, generating enough power to land with your feet flat on the floor.
- Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Exercise FAQ
What should my breathing look like?
Breathing should be rhythmic and controlled. If you can’t recover between rounds, reduce the intensity or extend rest.
How often can I do this per week?
2–4 times per week works for most, depending on recovery and total training load. Keep at least one easier day if intensity is high.
What’s the main benefit of this cardio drill?
It builds conditioning and coordination. The key is steady effort with good mechanics rather than going all-out immediately.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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