Kneeling Squat
- Main muscles
- Glutes
- Also works
- Abs, Hamstrings, Lower back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound · Push
How to do it
- Set 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.
- With your head looking forward, sit back with your butt until you touch your calves.
- Reverse the motion, returning the torso to an upright position.
Quick answers
- What muscles does the Kneeling Squat work?
- Mainly the glutes, with help from the abs, hamstrings, lower back.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More glutes exercises
- Barbell Glute Bridge
- Barbell Hip Thrust
- Kneeling Jump Squat
- Butt Lift (Bridge)
- Flutter Kicks
- Glute Kickback
Exercise descriptions: free-exercise-db, public domain.