Kneeling Squat

A upper legs exercise targeting the glutes, performed with barbell.

Kneeling Squat demonstration
Kneeling Squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Abdominals, Hamstrings, Lower Back

How to do 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.

Muscles worked

Primary (target)

Glutes

Secondary

AbdominalsHamstringsLower Back

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assisted lying glutes stretch

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assisted lying gluteus and piriformis stretch

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band bent-over hip extension

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All upper legs exercises →

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