What is Knee Jump?
The Knee Jump is a hard plyometric bodyweight exercise where you explosively rise from kneeling into a squat and stand, targeting quadriceps, glutes, hamstrings and calves. It builds lower-body power, hip drive and landing control; perform on a soft surface and prioritize core bracing and safe descent.
How to Do Knee Jump
- Set up kneeling: Kneel on a soft surface with the tops of your feet down, sit back on heels, keep a tall posture and neutral spine before starting.
- Brace and inhale: Inhale and brace your core, fix your gaze forward, keep the back flat and tension through hips and glutes.
- Explosive hip drive: Explode upward by extending the hips and driving through the heels; generate power from glutes and quads while keeping chest tall.
- Drive knees up: Bring knees forward toward the chest and aggressively drive feet into the floor to transition toward a controlled squat landing.
- Land in squat: Land softly into a squat with hips back, knees tracking over toes; absorb impact with bent knees and an engaged core.
- Return to kneel: Carefully lower back to the starting kneeling position with control, reset posture and breathe before repeating; rest between reps if needed.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Knee Jumps?
Knee Jumps build lower-body explosive power, improving quadriceps, glutes, hamstring and calf strength, hip drive and reactive landing ability. They also enhance core stability and athletic performance in sprinting and jumping when performed with proper form.
What common mistakes should I avoid?
Avoid landing stiffly, letting knees collapse inward, rounding the back, or rushing the movement. Failing to brace the core or using a hard surface increases injury risk. Start slow and prioritize controlled reps and safe landings.
How do I progress or regress Knee Jumps?
Regress by practicing hip-hinge strength, wall-assisted kneeling rises or partial tuck jumps from a seated position. Progress to higher jumps, single-leg knee jumps or adding soft plyometric boxes only after consistent strength, mobility and reliable landing mechanics.