Exercise guide
Kneeling Squat
The Kneeling Squat is a hip-extension exercise performed from both knees with a barbell across the upper back. The glutes provide the main effort while the hamstrings, abdominals, and lower back stabilize the torso and bar.
Training context
Benefits of the Kneeling Squat
Because the knees remain on the floor, the movement removes most ankle motion and focuses on sitting the hips toward the heels before extending them again. It is different from a standard squat despite the name.
The knees require adequate padding, and the rack must allow the bar to be unracked without an awkward kneeling lift. Begin with bodyweight or a light bar.
Technique overview
Move through the hips while the knees stay planted
Kneel on a stable pad with the bar secured across the upper back. Sit the hips toward the heels while keeping the torso controlled. Contract the glutes to bring the hips forward and return upright. Avoid arching the lower back or bouncing off the calves.
Treat this as an overview and use a range, pace, and setup you can control.