Kneeling Jump

How to do it

1. Kneel on a mat with knees hip-width, tops of the feet flat on the floor, torso upright.
2. Sit the hips back toward the heels and swing the arms back.
3. Swing the arms forward hard and snap the hips forward to pop up off the knees.
4. Pull the feet under you and land on both feet in a squat.
5. Stand up, return to kneeling and repeat.

Tips

• The arm swing and hip snap create the lift: time them together.
• Land with the feet flat, hip-width, in a deep squat.
• Keep the chest up as you land.

Common mistakes

• Landing on the toes and tipping forward.
• Leaning the chest over the knees before the jump.
• Landing with the knees caving in.

Muscles worked by the Kneeling Jump

• Gluteus maximus Primary25%
• Quads (vastus lateralis) Primary17%
• Quads (vastus medialis) Primary12%
• Calves (soleus) Secondary8%
• Quads (rectus femoris) Secondary8%
• Calves (gastrocnemius) Secondary6%
• Hamstrings (biceps femoris) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

No countermovement from the ankles, the hips do the work. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Kneeling Jump alternatives

Same equipment

• Seated Box JumpBodyweight
• Alternating Jump LungeBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Box JumpBodyweight
• Broad JumpBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Box JumpBodyweight
• Broad JumpBodyweight
• Countermovement JumpBodyweight
• Vertical JumpBodyweight

Similar exercises

• Box Step Up JumpBodyweight
• Broad Jump to SprintBodyweight

Frequently asked questions

What muscles does the Kneeling Jump work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (soleus), quads (rectus femoris), calves (gastrocnemius) and hamstrings (biceps femoris) assist.

Is the Kneeling Jump good for beginners?

The Kneeling Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.

What is a good alternative to the Kneeling Jump?

For example the Seated Box Jump, Alternating Jump Lunge and Box Jump. They train mostly the same muscles.

How do you make the Kneeling Jump harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

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