Kneeling Jump Squat

What it is

This explosive lower body movement builds power and strength from the ground up. It primarily targets your glutes, with significant secondary engagement from your hamstrings, quadriceps, and calves. You will begin from a kneeling position, exploding upwards to land in a deep squat, often using a barbell for added resistance. This is an advanced compound exercise.

Technique tips

• Maintain an upright chest and head as you sit back.
• Generate explosive power primarily from your hips.
• Ensure your feet land flat and wide for a stable squat.
• Drive through your heels to extend fully to standing.
• For safety, consider performing this inside a power rack.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.