MaghribFit

Kneeling Squat

Kneeling Squat

Primary muscles

Glutes

Secondary muscles

Abs · Hamstrings · Lower back

Equipment: Barbell

Level: Intermediate

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  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.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.