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.
Where the Kneeling Squat fits
The Kneeling Squat shows up in training built around a specific goal. See how it fits:
More glutes exercises
Kneeling Squat: common questions
What muscles does the Kneeling Squat work?
The Kneeling Squat primarily works the Glutes. It also recruits the Abs, Hamstrings and Lower Back as supporting muscles.
Is the Kneeling Squat suitable for beginners?
The Kneeling Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Kneeling Squat?
To do the Kneeling Squat you'll need a barbell.
Is the Kneeling Squat a compound or isolation exercise?
The Kneeling Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Kneeling Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Kneeling Squat sets, free.
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