kneeling jump squat

Equipment

barbell

Target muscle

glutes

How to perform

1. 1

   Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.

2. 2

   Hold a barbell across your upper back, resting it on your shoulders.

3. 3

   Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.

4. 4

   As you jump, push through your toes and fully extend your ankles, knees, and hips.

5. 5

   Land softly back on the ground, bending your knees to absorb the impact.

6. 6

   Immediately go into the next repetition, repeating the jump squat motion.