Kneeling Jump Squat

This one is pure bear-cub spring power: start on your knees, pop up fast, then launch into a jump. It wakes up your legs, glutes, and core, and it rewards sharp timing, steady balance, and a brave little burst of bounce.

Instructions

1. Kneel on the floor with knees hip-width apart.
2. Swing your arms back and brace your core.
3. Drive your hips forward and pop your feet under you.
4. Land in a squat with feet flat and chest up.
5. Explode upward into a jump from the squat.
6. Land softly and reset to the start.

Benefits

• Builds explosive leg power
• Improves getting up from the floor
• Challenges balance and coordination
• Strengthens glutes and core
• Adds athletic pop to jumps

Key Points

• Swing your arms with purpose
• Land softly through your feet
• Keep your chest up
• Drive your hips forward fast
• Stay balanced before the jump

Common Mistakes

• Landing stiff-legged
• Falling forward on the rise
• Jumping before finding balance
• Letting the chest collapse
• Using only the arms