1. Begin by starting on your knees spaced about hip-width apart, with your hands by your sides
2. Brace your core and explosively drive your lower legs into the ground while swinging your arms up in front of you to gain enough momentum to bring your feet out underneath you landing where your knees rested
3. From this position, briefly pause before exhaling while explosively driving upwards at a fast speed using your quadriceps and glutes. Allow your feet to come a few inches off the floor
4. Cushion the impact by landing on the balls of your feet with your knees slightly bent
The primary muscles used in Knee to Jump Squats are the Glutes and Quads. The secondary muscles used are the Abs and Calves.