Kneeling Barbell Squat
- Secondary muscles
- Glutes, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Kneeling
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Kneeling under the bar shrinks the squat to a short, strict range: you sit back toward your heels, then drive the hips forward to stand tall on your knees. Treat it as a specialty accessory - modest loads, always with padding under the knees - not a replacement for standing squats.
How to do the Kneeling Barbell Squat
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Quads · Legs
The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
Secondary
- Glutes — The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Kneeling Barbell Squat work?
The Kneeling Barbell Squat primarily works the quads. It also involves the glutes, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Kneeling Barbell Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kneeling Barbell Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kneeling Barbell Squat?
If you cannot do the Kneeling Barbell Squat, try the Step Down Squat, the Bench Barbell Squat or the Barbell Landmine Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Barbell Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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