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 pinned together.
  • Your core is braced and chest is up.
  • Eyes fixed ahead, sit (squat) back until your glutes reach your calves.
  • Lift yourself back up to the starting point by squeezing the glutes.

Kneeling Squat Tips

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