PLYOMETRICS – Kneeling Squat Jump

Kneeling Squat Jump

By Gene Coleman, Ed. D., RSCC*E

The kneeling squat jump is a lower body plyometric exercise that will help develop coordinaion, strength and power in the muscles of the posterior chain (low back, glutes and hamstrings) and those of the core, shoulders, arms, and spinal erectors.

How to do it:

  • Kneel down on both knees with your knees slightly wider than your hips, back straight, head and chest up, and arms and hands down by your sides

  • Lower your buttocks toward your heels, set your core and then quickly swing both arms up to generate momentum to jump into a squat position

  • As your arms move up, explosively extend your hips and jump up by bringing your feet forward

  • Land on both feet in a low squat position

  • Return to start and repeat

  • Start with 3 sets of 3 reps and gradually progress to 5 sets of 5 reps


Progressions: To make the drill more complex and difficult:

  • Perform a vertical jump immediately upon landing by driving up through your hips, quads and calves and throwing your arms up

  • Perform a standing long jump immediately upon landing by driving up and forward through your hips, quads and calves and throwing your arm up and forward

Make it easier: If you are having trouble generating enough momentum with your arms, start with them at shoulder height and pull them down and up before extending your hips



Gene Coleman, Ed. D., RSCC-E, FACSM, was the Head S&C Coach for the Houston Astros (1978-2012) and strength and conditioning consultant for the Texas Rangers (2013-2020). He is Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager

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