What is Knee get up + Jump squats?

Knee get up + Jump squats is a hard bodyweight combo where you rise from your knees to standing without using your hands, then immediately perform an explosive jump squat. It primarily targets the quadriceps while engaging glutes, hamstrings and core for stability and power.

How to Do Knee get up + Jump squats

  1. Kneel upright: Begin on both knees with chest tall and core engaged. Keep hips neutral and feet positioned to step one foot forward without using your hands.
  2. Step forward: Drive one foot forward into a controlled lunge, then bring the trailing foot up quickly. Maintain an upright torso and steady breathing.
  3. Stand without hands: Push through the front foot and extend hips to stand fully without using your hands. Move smoothly and avoid thrusting the lower back.
  4. Transition to squat: Sink immediately into a hip-width squat by sitting back through the hips, keeping knees tracking over toes and chest lifted for safe alignment.
  5. Explode and land: Explode upward into a jump squat, extend hips and knees, land softly on the balls of your feet, bend knees to absorb impact, then return to knees.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

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

This exercise builds quadriceps strength, explosive power and conditioning while improving hip drive and core stability. It combines mobility and plyometrics for efficient, equipment-free leg training.

What common mistakes should I avoid?

Avoid using your hands to stand, rounding the torso, landing stiffly, or letting knees collapse inward. Focus on controlled transitions, soft landings and maintaining upright posture throughout each rep.

How can I progress or regress this move?

Regress with standing up using hands, step-ups, or regular squats. Progress by adding weighted vests, increased jump height, single-leg jumps, or higher-rep intervals as strength and technique improve.