Kneeling Squat
Kneeling Squat is a intermediate-level compound in the powerlifting category that primarily works the glutes. It also recruits the abs, hamstrings and lower back. It is performed with barbell.
How to do it
- 1Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
- 2With your head looking forward, sit back with your butt until you touch your calves.
- 3Reverse the motion, returning the torso to an upright position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.