Glutes / Intermediate / Compound (multi-joint)

Kneeling Squat

A barbell exercise for the glutes, with the abs, hamstrings and lower back assisting.

At a glance

Primary

Glutes

Secondary

Abs, Hamstrings, Lower back (erectors)

Equipment

Barbell

Movement pattern

Squat

Level

Intermediate

Type

Glutes, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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.

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