Kneeling Squat
A barbell squat on your knees, sitting the hips back toward the calves and driving them forward to tall kneeling. It isolates the hip extension of the squat, working the glutes with almost no knee load.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set the bar low in a rack, kneel on a pad behind it and unrack it across your upper back, kneeling tall with your hips extended.
Brace your trunk and pinch your shoulder blades under the bar.
Sit your hips back until your glutes touch or nearly touch your calves.
Drive your hips forward to return to tall kneeling.
Squeeze your glutes hard at the top without leaning back.
Breathing: Inhale as you sit back, exhale as you drive up.
Coaching tips
Hips back, chest up
Drive the hips through
Squeeze to finish
Common mistakes
Tipping the torso forward instead of moving the hips
Arching the lower back at the top
Kneeling without padding
Safety notes
Pad your knees with a mat or folded towel.
Set the hooks or safeties low enough to rerack from your knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.