Kneeling Squat
The Kneeling Squat is a great exercise to strengthen your lower body. The exercise begins by setting the bar to the proper height in a power rack. You will need to kneel behind the bar and slide underneath it, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Once you have the weight racked, you can begin the exercise. Keeping your head looking forward, sit back with your butt until you touch your calves. Reverse the motion to return your torso to an upright position. This exercise is a great way to target your glutes, quads, and hamstrings.
Type:
Powerlifting
Muscles Used:
Glutes
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Strengthens your lower body
- Targets your glutes, quads, and hamstrings
- Eliminates the need for a spotter
- Allows for a deeper range of motion than traditional squats
- Helps to improve core stability
- Improves your balance and coordination
- Helps to increase flexibility
Step by Step Instructions For Kneeling Squat
- Adjust the height of the bar in a power rack to the desired level. Consider using a mat to cushion your knees while kneeling behind the bar.
- Position yourself under the bar, ensuring that it rests across the back of your shoulders and your shoulder blades are pulled back. Make sure the bar feels secure and tight against your back. Lift the weight off the rack.
- Keep your head facing forward and begin to lower your body by sitting back with your buttocks until your calves make contact with each other.
- To complete the exercise, reverse the movement by pushing through your feet and returning your torso to an upright position.
Warm Up Tips
- Before starting the Kneeling Squat, make sure to set the bar to the proper height in a power rack.
- Consider using a mat to pad your knees for added comfort.
- Slide under the bar and rack it across the back of your shoulders, ensuring that your shoulder blades are retracted and the bar is tight against your back.
- Unrack the weight and prepare to begin the exercise.
- Keep your head looking forward throughout the movement for proper form.
- To perform the squat, sit back with your butt until you touch your calves.
- Focus on engaging your glutes, quads, and hamstrings as you reverse the motion and return to an upright position.
- Remember to maintain control and stability throughout the exercise.
- As with any exercise, start with a lighter weight and gradually increase as you become more comfortable and confident.
- Listen to your body and make adjustments as needed to ensure proper technique and prevent injury.
- Don't forget to warm up your muscles before diving into the Kneeling Squat. Incorporate dynamic stretches and light cardio to get your blood flowing and prepare your body for the exercise.
Kneeling Squat Safety Tips
- Always set the bar to the proper height in a power rack before starting the exercise.
- Consider using a mat to pad your knees for added comfort and protection.
- Make sure your shoulder blades are retracted and the bar is tight across your back before unracking the weight.
- Keep your head looking forward throughout the exercise to maintain proper form.
- Sit back with your butt until you touch your calves, ensuring that your knees do not go past your toes.
- Engage your glutes, quads, and hamstrings as you reverse the motion and return your torso to an upright position.
- Start with lighter weights and gradually increase as you become more comfortable and confident with the exercise.
- Listen to your body and stop immediately if you feel any pain or discomfort.
- Always warm up before attempting the Kneeling Squat to prepare your muscles and joints for the exercise.
- Consult with a fitness professional if you are unsure about the proper form or technique for the Kneeling Squat.
Incorporating Into Other Workouts
The Kneeling Squat can be incorporated into workouts in a variety of ways. Here are a few suggestions:
1. Lower body strength training: Include the Kneeling Squat as one of your main lower body exercises in your strength training routine. Perform multiple sets and repetitions to challenge your muscles and improve overall lower body strength.
2. Circuit training: Add the Kneeling Squat to a circuit training workout. Combine it with other exercises that target different muscle groups, such as push-ups, lunges, and planks. Perform each exercise for a set amount of time or a specific number of repetitions before moving on to the next exercise.
3. Superset or dropset: Pair the Kneeling Squat with another lower body exercise, such as the Bulgarian Split Squat or the Romanian Deadlift, to create a superset or dropset. Perform one set of the Kneeling Squat immediately followed by a set of the paired exercise, without rest in between. This will increase the intensity and challenge your muscles in a different way.
4. HIIT (High-Intensity Interval Training): Incorporate the Kneeling Squat into a HIIT workout. Alternate between periods of high-intensity Kneeling Squats and short rest periods or active recovery exercises. This will help to improve cardiovascular fitness while also targeting your lower body muscles.
5. Functional training: If you're looking to improve your performance in specific activities or sports, incorporate the Kneeling Squat