Kneeling squat jumps bodyweight

Category

Plyometrics

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Begin in a kneeling position on the floor with your knees hip-width apart and your toes pointing behind you. Sit back on your heels with your arms at your sides.
2. Engage your core and glutes, then swing your arms forward and upward to generate momentum.
3. Explosively jump up from your knees, bringing your feet forward to land in a squat position with your feet shoulder-width apart and your knees bent.
4. Stand up from the squat position and then return to the starting kneeling position. Repeat for the desired number of repetitions.

Form tips

• Use your arms to generate momentum and assist with the jump.
• Land softly on your forefeet to reduce impact on your joints.
• Ensure your knees are aligned with your toes when you land in the squat position to avoid strain.