Exercise Comparison
Barbell Hip Thrust vs Kneeling Jump Squat
Side-by-Side
Muscle Analysis
Shared
Only in Kneeling Jump Squat
Instructions
Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Kneeling Jump Squat
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
Explode up with your hips, generating enough power to land with your feet flat on the floor.
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Verdict
Both exercises target the glutes. Barbell Hip Thrust is a intermediate exercise using barbell, while Kneeling Jump Squat is expert and uses barbell. Choose Barbell Hip Thrust if you're looking for a more accessible option, or Kneeling Jump Squat for a greater challenge.