Kneeling Jumps / Ninja Jumps

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