Legs · Bodyweight
Knees to Chest Jump
How to do the knees to chest jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Stand with your feet shoulder-width apart. Bend your knees and hips to load, then explode upward, extending through your ankles, knees and hips. Land softly with knees slightly bent to absorb the impact.
- 1Explode off the ground and bring your knees toward your chest
- 2Engage your core to help lift your legs
- 3Land softly and immediately cushion your landing with bent knees
Common mistakes
- Don't round your back excessively to bring your knees up
- Avoid landing with stiff or locked knees
- Don't let your knees cave inward on the landing
Muscles worked
The knees to chest jump mainly works the quads, with the glutes, lower back, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
Kovo programs the knees to chest jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.