Legs · Barbell · Compound · Intermediate
Kneeling Squat
PrimarySecondary
- Main muscles
- Glutes
- Also working
- Core, Hamstrings, Lower Back
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.
Swaps on other equipment
Each has the glutes as its main muscle and is also a push, on a different piece of equipment.
Other glute exercises
- Kettlebell Swing · Kettlebell
- Knee Across The Body · Bodyweight
- Kneeling Jump Squat · Barbell
- Leg Lift · Bodyweight
- Lying Glute · Bodyweight
- One Knee To Chest · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake