olympic weightlifting
Kneeling Jump Squat
Works the glutes, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | glutes |
| Secondary muscles | calves, hamstrings, quadriceps |
| Mechanic | compound |
| Force | push |
| Level | expert |
| Category | olympic weightlifting |
How to do it
- 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.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.