Jumping knee up-down

The jumping knee up-down is an explosive bodyweight movement that consists of a knee up-down followed by a jump squat. It targets the muscles of the lower body, including the quads, glutes, and hamstrings, but is also a challenging power and conditioning exercise.


  1. Strengthens the quads, glutes, and hamstrings
  2. Cardiovascular challenge that also builds explosiveness, balance, and coordination
  3. Pairs well with other bodyweight movements in circuit training
  4. Requires no equipment

Jumping knee up-down Images


Jumping knee up-down Instructions

Jumping knee up-down muscle diagram
  1. Begin in a standing position with your feet shoulder-width apart. Descend into a squat position by bending at the knees and hips. This will be your starting position.
  2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Keeping your chest up and abs braced, bring your back knee all the way down to the floor, then bring your other leg back, placing your knee on the floor.
  3. Immediately bring that same leg back up, followed by your other leg so that you are in a low squat position.
  4. Extend through the hips and knees to jump up. Land back in the squat position and repeat for the desired number of repetitions.