Kneeling Squat
How to do the Kneeling Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Abs, Hamstrings, Lower Back
Barbell
How to do the Kneeling Squat
- 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.
Log it, see it on your body.
Every Kneeling Squat set you log feeds Ascend's anatomy heatmap — so your glutes volume is visible at a glance — and counts toward your bodyweight-strength tier.
More glutes exercises
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