Kneeling Squat

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) AbdominalsHamstrings
Equipment Barbell
Emphasis Compound
Type Push

Kneeling Squat Instructions

  • Kneel down and position yourself under the bar with it resting across your traps. Legs are together.
  • Your core is braced, you have a neutral spine, and your chest is up. Eyes are fixated straight ahead.
  • Sit (squat) back until your glutes reach your calves.
  • Lift yourself back up to the starting point by squeezing the glutes.


  • Attempt this exercise with just the bar to practice the movement pattern.
  • Do not use excess movement or momentum. Focus on the glute contraction and keeping your core braced.
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