PlanWorkouts

Exercise 0102 · REF oR7O9LW

Barbell Squat (on Knees) exercise animation

Barbell Squat (on Knees)

Category
Upper Legs
Equipment
Barbell
Target
Quads

Squatting from a kneeling position removes the ankles and lower legs from the movement entirely, isolating the hip and knee extension pattern of the upper legs. It's an unusual variation, occasionally used to target the quads and glutes without the mobility demands a standing squat places on the ankles. Use padding under the knees and keep the weight conservative given the unusual joint stress.

How to Do the Barbell Squat (on Knees)

  1. Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
  2. Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
  3. Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Squat (on Knees) primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Squat (on Knees) work?
The Barbell Squat (on Knees) primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell Squat (on Knees)?
The Barbell Squat (on Knees) is done with a barbell.
What's a good alternative to the Barbell Squat (on Knees)?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.