GymPlan AIKneeling Squat
Kneeling Squat is an intermediate compound barbell powerlifting that mainly works your glutes, with help from your abs, hamstrings and lower back.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialKneeling Squat alternatives
Exercises that train the same main muscle, including options with other equipment.
Hip ThrustBarbell · Intermediate
Hip Lift with BandBand · Beginner
Barbell Glute BridgeBarbell · IntermediateFAQ
What muscles does the kneeling squat work?
It mainly works your glutes; your abs, hamstrings and lower back assist.
How many sets and reps of kneeling squat should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the kneeling squat good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.