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Exercise Benefits With Proper Form & Technique

Kneeling Jumps / Ninja Jumps

through 14 votes
muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, HamstringsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Backpack, Weight Cuffs
fitness level:Challenging
exercise 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