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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Bodyweight
Kneeling Squat Jumps Bodyweight
4 steps Updated 29/08/2026
Kneeling Squat Jumps Bodyweight is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- 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.
- Engage your core and glutes, then swing your arms forward and upward to generate momentum.
- 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.
- Stand up from the squat position and then return to the starting kneeling position. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Kneeling Squat Jumps Bodyweight
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