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Squat and Double Knee to Elbow

Step by step instructions, muscle activation and variants for the Squat and Double Knee to Elbow.

MediumGlutesQuadriceps

About this exercise

A dynamic plyometric exercise that combines a bodyweight squat with an explosive double knee drive to the elbows, building lower-body power and core stability simultaneously. The movement challenges coordination, cardiovascular fitness, and full-body engagement.

How to Perform

  • Stand with feet shoulder-width apart and arms raised in front of you at elbow height
  • Lower into a squat by bending your knees and pushing your hips back
  • Drive explosively upward from the squat and simultaneously bring both knees up toward your elbows
  • Briefly touch or tap both knees to your elbows at the top of the movement
  • Land softly with bent knees and immediately lower into the next squat
  • Maintain an upright torso and engage your core throughout

Muscle Activation

Primary
GlutesQuadriceps
Secondary
AbsHamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Squat and Double Knee to Elbow

The Squat and Double Knee to Elbow is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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