Bodyweight Kneeling Squat

Technique

How to perform Bodyweight Kneeling Squat

1. Start kneeling on the floor with your knees hip-width apart and toes pointed straight back.
2. Engage your core and keep your torso upright as you place your hands on your hips or hold them out for balance.
3. Inhale as you lower your hips toward your heels, hinging only at the knees while maintaining a straight line from your shoulders to your knees.
4. Lightly tap your glutes to your heels or descend as far as comfortable without letting your hips rest.
5. Exhale as you press through your shins and engage your glutes to return your hips to the tall kneeling position.
6. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Bodyweight Kneeling Squat

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.