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Freeletics Exercises: Knee Jumps


Before we get down to the nitty-gritty of it, you are probably wondering what a Knee Jump is? While this is one exercise you’re probably not familiar with, it’s one you should get to know, and definitely one you should be including in your workouts.

What are Knee Jumps?

A Knee Jump is a plyometric exercise and when done correctly, and with proper form, your muscles will become more explosive, and as a result allow you to jump higher, leap further, sprint faster, and kick harder. So, if you are a short distance runner, high jumper, long jumper, or even a black belt in karate then this exercise is perfect for you.

What muscles do Knee Jumps target?

Knee Jumps primarily target your glutes and quads, but also focus on secondary muscles including the hamstrings, hip flexors, and core, making them ideal to include in lower or full-body workouts.

Knee Jumps are very similar to Jumps, however, removing the lower leg from this movement isolates the glutes even more.

Because of the explosive hip flexion needed to perform this exercise, the core is also heavily involved to keep the spine from being pulled forward by your hip flexors. So a strong core is needed to counteract this movement on the spine.

How do I properly perform Knee Jumps?

To do this exercise correctly, start by kneeling on the floor with your glutes touching your calves and heels. Then, in a quick and controlled manner, swing your arms backward and then explosively bring them forward and up while simultaneously pushing up off the ground with your legs. Using your arms in this manner will help create the momentum needed to lift you off the ground.

While you are off the ground, focus on bringing your knees to your chest and landing in a deep squatting position. Stand up straight to finish out the repetition. Once you’ve stood up straight, lunge back down to return to the starting, kneeling position.

Remember that you can always check the tutorial videos in the Freeletics App to see Knee Jumps demonstrated at full speed, half-speed, and from multiple angles.

Additional things to keep in mind when training

Incorporating Knee Jumps into your workout regime is beneficial for several different reasons. The first and main reason is that it is a brilliant move for building explosive strength and power in your lower body.

To land a Knee Jump perfectly, keep in mind that throughout this exercise you need to land with soft knees and be mindful of your feet alignment throughout the exercise as well. Your feet should be shoulder-width apart with your knees in line with the toes. Make sure to keep your glutes slightly back and torso slightly tilted forward with a slight flexion at the hips for perfect form during this exercise.

Knee Jumps are a fairly simple move to master (once you get the hang of them). As with any unfamiliar exercise, make sure you are able to perform them with proper technique before attempting a larger amount of repetitions.

To ensure you are performing them properly and reduce the risk of injury, make sure you swing your arms forward as you are jumping. This will help you to build momentum. It is also a good idea to perform this move on a rubber surface or workout mat to help you keep your balance and support your feet as you land the move.

In summary, Knee Jumps are a brilliant, explosive move which help to build athletic power. They are really beneficial when combined with Squat Jumps and Squats to build strength in the lower body which can enhance your functionality in everyday life and specific sports, i.e., running or sprinting.

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