The Kneeling Squat offers a joint-friendly way to strengthen your posterior chain, especially the glutes. It’s perfect for developing hip power without placing stress on the knees, making it a smart alternative to traditional squats.
Instructions
- Place a barbell on a rack at shoulder height and position a mat on the floor.
- Kneel on the mat and rack the bar across your upper back with a tight grip.
- Sit your hips back until they touch your heels.
- Drive your hips forward to return to an upright kneeling position.
- Repeat for the desired number of reps while maintaining core stability.
Related Muscle Groups
- Glutes
See exercises for Glutes · Learn about the Glutes - Abs (secondary)
See exercises for Abs · Learn about the Abs - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back