glutes · Barbell · Intermediate
Kneeling Squat
The kneeling squat takes the quads out of the squat almost entirely. From the knees, the only way to stand is by driving the hips forward with the glutes.
Why it's in a glute program: A squat that is nearly all glute.
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.
Form cues
- Sit back onto the heels.
- Drive the hips forward and squeeze at the top.
- Keep the torso upright.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the kneeling squat
In Glute Max this exercise appears in 4 of the coach-built programs, including Glute Power Forge — 4 Day, Peach Overload — 5 Day, Round & Lift Blueprint — 4 Day. Every program shows the animated form guide above on the workout screen.
