How to Do Kneeling Squat Jumps Bodyweight

Kneeling Squat Jumps Bodyweight is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Kneeling Squat Jumps Bodyweight

  1. 01Start in a tall kneeling position on a soft surface with the tops of the feet flat against the floor.
  2. 02Sit the hips back toward the heels and swing the arms behind the torso to load the posterior chain.
  3. 03Explosively drive the hips forward and swing the arms up, jumping the feet forward into a deep squat position.
  4. 04Land softly in a wide squat with the weight balanced across the mid-foot.
  5. 05Stand up to full hip extension before returning to the kneeling start position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Kneeling Squat Jumps Bodyweight

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Swing the arms aggressively from hip height to overhead to generate the momentum needed to clear the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Kneeling Squat Jumps Bodyweight questions

What muscles does Kneeling Squat Jumps Bodyweight work?

Kneeling Squat Jumps Bodyweight is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Kneeling Squat Jumps Bodyweight correctly?

Start in a tall kneeling position on a soft surface with the tops of the feet flat against the floor. Sit the hips back toward the heels and swing the arms behind the torso to load the posterior chain. Explosively drive the hips forward and swing the arms up, jumping the feet forward into a deep squat position. Land softly in a wide squat with the weight balanced across the mid-foot. Stand up to full hip extension before returning to the kneeling start position.

What is the A90 coach tip for Kneeling Squat Jumps Bodyweight?

Swing the arms aggressively from hip height to overhead to generate the momentum needed to clear the floor.

Is Kneeling Squat Jumps Bodyweight suitable for beginners?

Kneeling Squat Jumps Bodyweight is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Kneeling Squat Jumps Bodyweight?

No. Kneeling Squat Jumps Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes kneeling squat jumps bodyweight into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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