Bodyweight Kneeling Squat

HOW TO DO IT

1. 1Kneel on a mat with your knees hip-width apart and torso upright.
2. 2Cross your arms over your chest or extend them in front of you.
3. 3Brace your core and keep your shins perpendicular to the floor.
4. 4Sit your hips straight back until your glutes touch your calves.
5. 5Squeeze your glutes and drive your hips forward to return to a vertical kneeling position.
6. 6Pause briefly at the top without hyperextending your lower back, then repeat.

COMMON MISTAKES

• Leaning the torso forward instead of sitting straight back.
• Using momentum to bounce out of the bottom position.
• Hyperextending the lower back at the top of the movement.
• Rocking onto the toes or letting the knees slide forward.

TIPS

• Keep your shins perpendicular to the floor throughout the movement.
• Focus on squeezing the glutes to initiate the upward drive.
• Maintain a neutral spine to protect the lower back.
• Add a two-second pause at the bottom to make light resistance more challenging.

SAFETY

• Use a thick mat or pad to protect the kneecaps from hard flooring.
• Stop if you feel sharp knee pain rather than muscular fatigue.

DETAILS

Muscles

Glutes

Equipment

Bodyweight

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Body position

Kneeling