Quick Answer
Kneeling Squat is a intermediate powerlifting exercise that targets your glutes and hamstrings. It uses a barbell. Kneel on pad/mat. Barbell on back (use rack).
Video Tutorial
How to Perform the Kneeling Squat
- 1
Kneel on pad/mat. Barbell on back (use rack).
- 2
Torso upright, back tight.
- 3
Sit hips back towards heels.
- 4
Keep core engaged.
- 5
Drive hips forward forcefully to return upright.
- 6
Squeeze glutes hard at top.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Kneeling Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Kneeling Squat work?
The Kneeling Squat primarily works your glutes and hamstrings. Secondary muscles include the abdominals, lower back and core.
What equipment do I need for the Kneeling Squat?
The Kneeling Squat needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Kneeling Squat suitable for beginners?
The Kneeling Squat is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Kneeling Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Kneeling Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.