Kneeling Squat
Kneeling Squat is a strength - knee-supported hip extension exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Abdominals, Hamstrings, Erector spinae
- Exercise type
- Strength - knee-supported hip extension
Exercise technique
- Rack
Set the hooks where you can take the bar while kneeling.
- Mat
Place soft nonslip support beneath your knees.
- Bar
Rest the bar on your rear shoulders and stabilize your shoulder blades.
- Start
Rise tall on your knees with hips and torso upright.
- Lower
Move your hips backward under control toward your calves.
- Rise
Squeeze and extend your hips forward into tall kneeling again.
- Finish
Rack the bar under control and stand only after unloading.
Key technique points
- Secure knee support.
- Hold the bar firmly with both hands.
- Sit and rise through your hips.
- Control lower-back angle.
- Squeeze your glutes at the top.
- Set the hooks in advance.
Common mistakes
Rounding the lower back
Do not collapse your back under the bar while sitting backward.
Arching backward
Do not rise through spinal extension instead of the hips.
Sliding knees
Do not shift knee support positions on the mat each repetition.
Sitting hard onto the heels
Do not drop the hips onto your calves without control.
Bar on the neck
Do not load your neck instead of the rear-shoulder shelf.
Standing while loaded
Do not make an unplanned rise from kneeling while carrying the bar.
Frequently asked questions
Kneeling Squat: why is “Rounding the lower back” a mistake?
Do not collapse your back under the bar while sitting backward.
Kneeling Squat: why is “Arching backward” a mistake?
Do not rise through spinal extension instead of the hips.
Kneeling Squat: why is “Sliding knees” a mistake?
Do not shift knee support positions on the mat each repetition.
Kneeling Squat: why is “Sitting hard onto the heels” a mistake?
Do not drop the hips onto your calves without control.
Kneeling Squat: why is “Bar on the neck” a mistake?
Do not load your neck instead of the rear-shoulder shelf.
Kneeling Squat: why is “Standing while loaded” a mistake?
Do not make an unplanned rise from kneeling while carrying the bar.
What should I focus on when doing Kneeling Squat?
Secure knee support. Hold the bar firmly with both hands. Sit and rise through your hips. Control lower-back angle. Squeeze your glutes at the top. Set the hooks in advance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.