Barbell kneeling squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Start by kneeling on a mat with your knees hip-width apart. Hold a barbell across your upper back, gripping it with your hands slightly wider than shoulder-width apart.
2. Sit back onto your heels, lowering your glutes towards your calves.
3. Push your hips forward to return to the starting position, extending your hips fully and squeezing your glutes at the top.
4. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Form tips

• Move through a full range of motion to maximize muscle engagement and benefit.
• Control your breathing, exhaling as you push your hips forward and inhaling as you sit back.
• Use a mat or padding under your knees for added comfort during the exercise.