High knee jump squats

Exercise Details for High Knee Jump Squats

  • Primary Muscle
    Gluteus, Quads, Hamstrings
  • Secondary Muscle
  • Equipment
    Body weight
  • Level


Stand in your squat position, ie with your feet slightly wider than hip-width apart and your toes pointing slightly outwards. The weight in the middle of the foot or a little behind the heel and neutral torso with light tension. Good posture in the upper body.


Press behind the hip and come down in a short approach. The knees are pushed outwards and the upper body is kept upright. Bounce in a controlled manner at the bottom and jump up while pulling your feet up below you. Land on soft knees.

Tips for High Knee Jump Squats

  • Maintain a great and stable posture throughout the exercise
  • Keep your back in a straight but slightly oblique position
  • Do not let the knees move inwards during the movement as it can cause injury

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