Kneeling Squat
Muscles worked
Instructions
- 1Set 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.
- 2With your head looking forward, sit back with your butt until you touch your calves.
- 3Reverse the motion, returning the torso to an upright position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kneeling Squat
The kneeling squat is a variation where you start kneeling behind a loaded bar in a rack, rather than standing, then sit back until the glutes touch the calves. This unusual starting position removes the forward knee-flexion component typical of a standard squat and shifts more work onto the glutes and hamstrings through a pure hip extension. It's an excellent corrective exercise for lifters who tend to push their knees too far forward in a regular squat, since the kneeling position forces a more pronounced hip hinge. It requires a mat to protect the knees and good balance control, since the base of support is narrower than in a standing squat. It's best reserved for intermediate lifters comfortable with back-squat bar placement.
check_circleBenefits
- check_circleIsolates the glutes and hamstrings through a pure hip extension
- check_circleCorrects the tendency to push the knees too far forward
- check_circleBuilds pelvic control on a narrower base of support
- check_circleGreat corrective exercise alongside the classic squat
lightbulbExecution tips
- lightbulbUse a thick mat to protect your knees
- lightbulbSit back with your hips rather than bending the knees
- lightbulbKeep your head up and back straight throughout the movement
- lightbulbStart with a light load to master the balance
warningCommon mistakes
- warningBending the knees forward instead of sitting back
- warningUsing too heavy a load before mastering balance
- warningSkipping a knee-protection mat
- warningRounding the back at the bottom of the descent
helpFrequently asked questions
Does the kneeling squat replace the classic squat?expand_more
No, it's a complementary or corrective exercise, not a substitute for the standard standing squat.
Do I need a mat for this exercise?expand_more
Yes, a thick mat is strongly recommended to protect your knees on the floor.
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