Also known as: kneeling jump, kneel-to-stand jump, kneeling explosive jump, knee-to-stand jump

What is Knee Jump?

A Knee Jump is a hard plyometric bodyweight exercise that explosively moves from kneeling to standing to build lower-body power. It primarily targets the quadriceps, hamstrings, glutes and calves while challenging core stability and hip drive. Suitable for advanced exercisers with good mobility and strength.

How to Do Knee Jump

  1. Start kneeling: Kneel on a soft surface with tops of feet flat, sit back on heels, maintain a tall posture and neutral spine.
  2. Brace core: Inhale and brace your core, fix your gaze forward and slightly hinge at the hips to prepare for the jump.
  3. Explode upward: Drive through hips and feet, extend hips while explosively bringing knees up and keep the chest tall throughout the motion.
  4. Land softly: Land softly into a squat, absorb impact through hips and knees, avoid letting the knees collapse inward and keep spine neutral.
  5. Return controlled: Carefully lower back to the kneeling start by controlling the descent through hips and knees; reset posture and breathe before next rep.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Kneel down, with the tops of your feet flat against the floor. (It's a good idea to perform this exercise on a soft surface). Sit back on your heels, with a tall posture & neutral spine.

Inhale & brace your core. Keep your back flat, fix your gaze forwards, & explode upward powerfully, slightly extended the hips. Bring your knees up, and drive your feet into the ground, landing in a squat position. Exhale, continue driving the feet down, extend your knees and hips, to come to a tall standing position.
Carefully return to the kneeling position and repeat for repetitions.

If you do not have adequate mobility or strength to keep a good posture in the bottom of a squat, work first on easier progressions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Knee Jump?

Knee Jumps build explosive lower-body power, improve hip drive and coordination, and engage quads, hamstrings, glutes and calves. They also tax core stability and can increase athletic jumping ability when performed with proper technique and adequate recovery.

What common mistakes should I avoid with Knee Jump?

Common errors include leaning forward, collapsing the spine, landing stiffly, and letting knees cave. Avoid poor posture by bracing the core, keeping chest up, absorbing impact with hips and knees, and using a soft surface for practice.

How can I progress to Knee Jumps or regress them?

Progress by adding controlled reps, higher jumps, or weighted vest work once form is perfect. Regress with assisted kneel-to-squat transitions, squat-to-stand practice, tuck jumps, or step-up power drills while improving hip mobility and strength.