Also known as: knee get up jump, kneeling to jump squat, kneeling stand to jump, kneeling get-up with jump, kneeling jump squats

What is Knee get up + Jump squats?

Knee get up + Jump squats is a dynamic calisthenics move that transitions from kneeling to standing and immediately into an explosive jump squat. It primarily targets the quadriceps, while engaging glutes and core for stability. Difficulty: Hard - requires lower-body power, balance, and controlled landings.

How to Do Knee get up + Jump squats

  1. Start kneeling: Begin on your knees with an upright torso, core braced and shoulders stacked over hips to protect the lower back and maintain balance.
  2. Step one foot: Step one foot forward firmly, placing the foot flat and leaning slightly over it to prepare for weight transfer without using hands.
  3. Stand up: Drive through the forward foot and bring the trailing foot forward to stand without pushing off hands; keep chest up and hips engaged.
  4. Sink into squat: Immediately lower into a controlled squat by pushing hips back and bending knees to prepare for an explosive jump while maintaining a neutral spine.
  5. Explode upward: Explode through the heels into a vertical jump, fully extending hips and knees; swing arms for momentum while keeping core tight.
  6. Land and reset: Land softly on the balls of your feet, absorb force through hips and knees, step back to kneeling with control, then repeat.

Muscle Groups

Quadriceps

Description

Start on your knees with your torso upright. Step one foot forward, then the other, rising to a standing position without using your hands. From there, immediately perform a jump squat—lower into a squat and explode upward. Land softly and return to your knees to repeat. Keep the movement smooth and controlled, focusing on power during the jump.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Knee get up + Jump squats?

This combo builds quadriceps strength, explosive power, and cardiovascular conditioning. It also improves balance, hip drive, and functional coordination by linking a controlled stand-up to a plyometric jump.

What common mistakes should I avoid?

Avoid pushing with your hands, collapsing the chest, landing stiff-legged, or letting knees cave inward. These increase injury risk—focus on a tall torso, soft landings, and knee alignment.

How can I progress or regress this exercise?

To regress, practice single knee-to-stand reps and bodyweight squats, or reduce jump height. To progress, add a weighted vest, perform continuous reps for sets, or increase jump height and tempo.