Kneeling Squat

The Kneeling Squat is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.

powerliftingintermediatebarbellpushcompound
Kneeling Squat - starting position

Starting position

Kneeling Squat - ending position

Ending position

Muscles Worked

Primary Glutes
Secondary Abdominals Hamstrings Lower Back

The glutes handles the primary load during this movement. The abdominals and hamstrings and lower back assist as stabilizers throughout the range of motion.

How to Kneeling Squat

  1. 1

    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.

  2. 2

    With your head looking forward, sit back with your butt until you touch your calves.

  3. 3

    Reverse the motion, returning the torso to an upright position.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Ankle On The Knee - starting position

Ankle On The Knee

beginner glutes
Barbell Glute Bridge - starting position

Barbell Glute Bridge

intermediate glutes
Barbell Hip Thrust - starting position

Barbell Hip Thrust

intermediate glutes
Butt Lift (Bridge) - starting position

Butt Lift (Bridge)

beginner glutes
Downward Facing Balance - starting position

Downward Facing Balance

intermediate glutes
Flutter Kicks - starting position

Flutter Kicks

beginner glutes

Frequently Asked Questions

What muscles does the Kneeling Squat work?

The Kneeling Squat primarily works the Glutes. Secondary muscles include the Abdominals, Hamstrings, Lower Back, which assist during the movement.

Is the Kneeling Squat good for beginners?

The Kneeling Squat is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Kneeling Squat?

You need barbell to perform the Kneeling Squat. Most commercial gyms will have this available.

Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS