Powerlifting

Kneeling Squat

The kneeling squat is an intermediate powerlifting exercise for your glutes, using barbell.

Main muscles
Glutes
Also works
Abs, Hamstrings, Lower back
Equipment
Barbell
Level
Intermediate
Kneeling Squat, starting position
Start
Kneeling Squat, end position
Finish

How to do it

  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.

Alternatives to the kneeling squat

Barbell hip thrust Barbell, Flat bench Romanian deadlift Barbell Barbell back squat Barbell, Squat rack Barbell Glute Bridge Barbell Deadlift Barbell Bulgarian split squat Dumbbells, Flat bench