Kneeling Squat
A intermediate powerlifting exercise for the glutes, done with a barbell.
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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Kneeling Squat
Barbell Glute BridgeBarbell · Intermediate
Barbell Hip ThrustBarbell · Intermediate
Hip Lift with BandResistance band · Beginner
Questions
What muscles does the Kneeling Squat work?
Mainly the glutes, with the abs, hamstrings and lower back helping.
Is the Kneeling Squat good for beginners?
It's rated intermediate. Beginners can build up to it with Hip Lift with Band first.
What can I do instead of the Kneeling Squat?
Good alternatives that train the glutes: Barbell Glute Bridge, Barbell Hip Thrust or Hip Lift with Band.
How many sets and reps of the Kneeling Squat should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).