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:
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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
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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
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As your arms move up, explosively extend your hips and jump up by bringing your feet forward
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Land on both feet in a low squat position
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Return to start and repeat
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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:
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Perform a vertical jump immediately upon landing by driving up through your hips, quads and calves and throwing your arms up
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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
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