Kneeling Jumps / Ninja Jumps
(4.21)
through 14 votes
through 14 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Quadriceps![]() ![]() |
---|---|
auxiliary muscles: | Lower Back![]() ![]() ![]() |
required: | Doable Without Equipment And Weights |
optional: | Fitness Mat, Backpack, Weight Cuffs |
fitness level: | Challenging |
exercise type: | Strength, Plyometrics, Cardio |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/kniende_spruenge1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/kniende_spruenge2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/kniende_spruenge3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/kniende_spruenge4hd.png)
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
- you can combine this jumping exercise with the Jump Squat
- impede it by using a filled backpack or weight cuffs