Kneeling Squat

Technique

How to perform Kneeling Squat

1. Set a barbell at the appropriate height in a power rack and place an exercise mat beneath your knees if desired.
2. Kneel behind the bar, move underneath it, and position it securely across the back of your shoulders.
3. Brace your trunk and unrack the bar.
4. Sit your hips back until they approach your calves while keeping your torso controlled.
5. Extend your hips to return to the upright kneeling position.
6. Repeat for the prescribed repetitions, then rerack the bar.

GymDaze demonstration

Watch Kneeling Squat

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Erector Spinae, Vastus Lateralis, Vastus Medialis.