Exercise

Kneeling Squat

Also known as: barbell kneeling squat, kneeling barbell squat, knee squat

Kneeling Squat is a compound exercise for the glutes. Main target: gluteus maximus. Also works: upper abs, biceps femoris and lower back. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryPowerlifting

Muscles worked

Primary

Gluteus maximus

Secondary

Upper abs Biceps femoris Lower back

How to do it

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.