Glutes
Kneeling Jump Squat
An explosive Olympic-style drill where you spring from kneeling to a squat stance with a barbell across your upper back.
Energy burned
≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.6 kcal/min
Estimate range 29–48 kcal (±25 %)
Muscle mass worked26 %
Effort during a set12.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place a barbell across your upper back and kneel on a mat, toes curled under.
- 2Sit tall with your abs braced.
- 3Grip the bar firmly on both sides.
How to perform
- 1Thrust your hips forward and spring up off your knees.
- 2Bring your feet underneath you and land in a partial squat, feet flat.
- 3Straighten up to standing to finish the rep.
- 4Lower back to your knees under control and go again.
