ExerciseGIF

Exercises / Kneeling jump squat

Kneeling jump squat GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • CalvesMusculus triceps surae
Equipment
No equipment
Loop
One repetition, 4.2 seconds

Get this animation

Part of the squat pack, all 13 squat variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/kneeling-jump-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a kneeling jump squat

  1. Start in a deep squat with thighs parallel to the floor and arms extended forward
  2. Keep your chest up and core engaged throughout the movement
  3. Explosively drive through your heels to jump straight up
  4. Land softly on the balls of your feet, immediately sinking back into the squat position
  5. Maintain control during the landing phase to absorb impact
  6. Continue the jumping motion in a rhythmic, controlled manner

Form tips

  • Focus on landing softly to reduce impact on knees and joints
  • Keep your knees aligned with your toes during both takeoff and landing
  • Maintain an upright torso position throughout the entire movement
  • Use your arms for momentum and balance during the explosive phase
  • Control the landing by engaging your core and leg muscles

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