Kneeling Squat

Also called kneeling barbell squat, kneeling box squat and knee squat.

Works

Glutes, plus abs, hamstrings and lower back

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. With your head looking forward, sit back with your butt until you touch your calves.
2. Reverse the motion, returning the torso to an upright position.

Cues

• Kneel on a pad, bar tight on back.
• Sit back to the calves.
• Drive the hips forward.
• Squeeze the glutes at the top.

Common mistakes

• Arching the low back at the top.
• Bar too high on the neck.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

Swap for