Exercise library · Glutes

How to Do Kneeling Squat

Step-by-step instructions, muscles worked and workouts that use the kneeling squat.

How to do it

1. 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.
2. With your head looking forward, sit back with your butt until you touch your calves.
3. Reverse the motion, returning the torso to an upright position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Barbell Hip ThrustGlutes

Barbell Glute BridgeGlutes

Kneeling Jump SquatGlutes

Butt Lift (Bridge)Glutes

Single Leg Glute BridgeGlutes

Glute KickbackGlutes

Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.