VARIATIONS

Kneeling Barbell Squat

Glutes touch calves while kneeling under a barbell.

This compound push movement isolates the glutes and hamstrings by removing leg drive from the feet. It forces the posterior chain to extend the hips from a kneeling position under load.

HOW TO DO IT

Set the barbell in a power rack at upper-back height.
Kneel on a mat and unrack the bar across your shoulders.
Keep your torso upright and core tightly braced.
Sit your hips back until your glutes touch your calves.
Drive your hips forward to return to a vertical kneeling position.

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.

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.

SAFETY

Use a thick pad to protect the kneecaps from hard flooring.
Ensure the rack hooks are secure before loading heavy weight.

DETAILS

Muscles: Glutes
Equipment: Barbell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Squat
Load position: On the back
Legs: Both
Body position: Kneeling

SIMILAR EXERCISES

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