Kneeling Jump

Glutes, Hamstrings, CoreBodyweight

The kneeling jump develops explosive hip and glute power while testing your balance. It is a dynamic coordination drill using just your bodyweight.

How to do it

1Kneel on a soft mat with your hips back toward your heels and back straight.

2Swing your arms back while slightly leaning your torso forward.

3Snap your hips forward explosively and swing your arms up to launch off the floor.

4Pull your feet under you in mid-air and catch yourself in a squat.

5Stand up smoothly out of the squat to full height.

Common mistakes

Weak hip drive, preventing you from generating enough power to leave the floor.

Flat-footed or heel-first hard landings without absorbing through a squat, stressing joints.

Loose core, causing loss of balance or twisting in mid-air.

Performing on a hard floor without a mat, causing knee pain.

Breathing

Inhale in the starting kneeling position. Exhale as you explosively jump up.

Make it harder or easier

To make it easier, place your hands on a raised surface or use a support strap.

To make it harder, jump high into a vertical leap immediately upon landing.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.