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Kneeling Squat

Exercise Data

Type: Powerlifting Main Muscle Worked: Glutes Other Muscles: Abdominals, Hamstrings, Lower Back Equipment: Barbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push
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8.9

Out of 10

Excellent

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Kneeling Squat
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Kneeling Squat Guide

Main Muscle: Glutes

  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.

Alternative Exercises For Kneeling Squat

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Review: Kneeling Squat

Exercise Rating
10/10

May 30, 2015 9:29 PM: This is an excellent exercise for glutes. Use a kneeling pad to do them and make sure you use correct form and squeeze your gluteus. Often I use a band to make sure my gluteus are working and no other muscle is taking over.

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Review: Kneeling Squat

Exercise Rating
10/10

May 12, 2015 4:22 AM: Excellent exercise for the glutes. I don't use much weight and do this exercise nice and slow to get a good burn and avoid straining your lower back. Like others have stated, use an exercise mat to protect your knees and make this exercise more comfortable.

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Review: Kneeling Squat

Exercise Rating
10/10

Oct 3, 2014 8:45 AM: I really like this exercise too, it makes my butt burn so well hehe. The only thing that kind of weirds me out is the way my knees sound then I do this. I seem to be doing everything correctly its just every time I move back up, they crackle and it sounds so gross. It doesn't hurt, but, I would think...+See More

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Review: Kneeling Squat

Exercise Rating
8/10

Sep 6, 2013 6:58 PM: I really liked this exercise, although, it hurt my knees a little bit. I used a foam mat, so they weren't hurt too bad. If you are using a good amount of weight, I would only recommend doing like 3-4 sets.

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Review: Kneeling Squat

Exercise Rating
10/10

Jul 11, 2013 1:55 PM: Love this

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Tip: Kneeling Squat

Exercise Rating
9/10

May 17, 2013 9:22 AM: Try going down nice and slow to get a good burn in your quads too. Double whammy :-)

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Review: Kneeling Squat

Exercise Rating
8/10

Jul 20, 2012 8:15 AM: I really like that one... my glutes loved it to, this exercise has earn spot in my workout program :)

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Review: Kneeling Squat

Exercise Rating
3/10

Jun 27, 2012 5:43 AM: Felt more in the lower hammies, even though i was squeezing glutes hard, kills the knees (carpet burn). Definitely need yoga mat for this or knee pads.

p.s. betteroff doing hip barbell bridges/thrust/raises

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Review: Kneeling Squat

Exercise Rating
10/10

May 26, 2012 9:21 PM: Awesome exercise

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Review: Kneeling Squat

Exercise Rating
10/10

Mar 16, 2012 9:36 AM: NC

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