How to do the Kneeling Squat
- 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.
- With your head looking forward, sit back with your butt until you touch your calves.
- Reverse the motion, returning the torso to an upright position.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | glutes |
| Secondary | abs, hamstrings, lower back |
| Equipment | barbell |
| Difficulty | intermediate |
| Type | compound |
No barbell? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Easier than the Kneeling Squat
Same movement pattern, lower entry difficulty — work up from here.
Harder than the Kneeling Squat
Common questions
What muscles does the Kneeling Squat work?
The Kneeling Squat primarily works the glutes, with the abs, hamstrings, and lower back as secondary movers. Barbell Glute Bridge, Barbell Hip Thrust, and Hip Lift with Band train the same muscle, across 6 equipment types.
What equipment do you need for the Kneeling Squat?
A Barbell. Without a barbell, Hip Lift with Band, Glute Kickback, and Step-up with Knee Raise train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.
Is the Kneeling Squat suitable for beginners?
It is rated intermediate. Start with Hip Lift with Band, Glute Kickback, and Hip Extension with Bands and work up.
Where should the Kneeling Squat go in a workout?
Early — the Kneeling Squat is compound, working 4 muscle groups, so run it first or second while you are fresh.
Similar exercises
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