Kneeling Squat
How to do the Kneeling Squat
- 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.
How to program the Kneeling Squat
Sets and reps
As a compound movement, the Kneeling Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kneeling Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kneeling Squat work?
The Kneeling Squat primarily targets the Glutes. It also recruits the Abdominals, Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the Kneeling Squat?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Kneeling Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
