Kneeling Squat
Performed from a kneeling position to reduce cheating, this variation primarily targets your Glutes, with support from Abdominals, Hamstrings, Lower Back. It requires barbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Barbell · Compound · Push
Primary muscles: Glutes Secondary muscles: Abdominals, Hamstrings, Lower Back
How to perform Kneeling Squat
- Step 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.
- Step 2. With your head looking forward, sit back with your butt until you touch your calves.
- Step 3. Reverse the motion, returning the torso to an upright position.
Frequently asked questions
What is the primary muscle group targeted by the kneeling squat?
The kneeling squat is an isolation movement designed to target the glutes by removing the lower leg from the kinetic chain. It focuses on hip extension without significant involvement from the quadriceps or hamstrings.
How should I position the barbell for maximum safety and effectiveness?
Place the barbell across your upper traps as you would for a traditional back squat. Ensure your knees are hip-width apart on a padded surface to maintain stability and protect the joints during the movement.
What is a common mistake to avoid when performing this exercise?
Avoid sitting back on your heels or hyperextending the lower back at the top of the rep. Focus on driving the hips forward and maintaining a neutral spine throughout the entire range of motion.
How can a beginner modify this exercise before using a barbell?
Beginners should start with bodyweight or a single dumbbell held at the chest in a goblet position. This helps establish the proper hip hinge pattern and balance before adding the instability of a rear-loaded barbell.
What are the recommended sets and reps for glute hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This exercise is best used as a finishing movement or accessory lift rather than a primary heavy strength lift.
Sample sets & reps for Kneeling Squat
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Butt Lift (Bridge) — bodyweight
- Downward Facing Balance — ball
- Flutter Kicks — bodyweight
- Glute Kickback — bodyweight
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