Exercise Guide

Kneeling Jumps / Ninja Jumps

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Quadriceps, Glutes
Lower Back, Hamstrings, Calves
rating: Ø 4.23 through 13 votes
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required:Nothing
optional:Fitness Mat, Backpack, Weight Cuffs
level:Challenging
type:Strength, Plyometrics, Cardio
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

Starting Position

  • knee on the ground and sit down on your feet
  • the arms hang down at the sides
  • upper body is upright

Correct Execution

  • brace glutes and legs
  • move the arms back to gain momentum
  • while raising the arms quickly and pushing the hip forward, jump onto the feet explosively
  • land in a low squat position
  • go back onto the knees and repeat

tips for the workout

  1. you can combine this jumping exercise with the Jump Squat
  2. impede it by using a filled backpack or weight cuffs
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Related exercise lists:

Glutes, Thighs, Legs, Glutes, Strength, Plyometrics