Kneeling Squat

GymDaze demonstration

Watch Kneeling Squat

Technique

How to perform Kneeling Squat

1. Set the power rack so you can take and return a barbell across the back of your shoulders from a kneeling position.
2. Kneel with your knees about hip-width apart; an exercise mat may cushion the knees but is optional.
3. Grip the bar, brace your torso and lift it clear of its supports into tall kneeling.
4. Sit your hips back toward your heels, bending at the hips and knees while keeping your torso controlled.
5. Drive your hips forward and extend your knees back to tall kneeling without leaning backward at the top.
6. Repeat the controlled descent and return, then place the bar back on its supports.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.