Legs
The main muscle group listed for this exercise.
Exercise guide
Kneeling Squat
Kneeling Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core, back, and glutes.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Kneeling Squat also involves core, back, glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Kneeling Squat
- 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.
- With your head looking forward, sit back with your butt until you touch your calves.
- Reverse the motion, returning the torso to an upright position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Full Squat
Barbell Full Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBarbell Hack Squat
Barbell Hack Squat is an intermediate-level leg exercise performed with a barbell. It also involves the arms and glutes.
View exerciseBox Squat
Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFrankenstein Squat
Frankenstein Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Kneeling Squat.
What muscles does Kneeling Squat work?
Kneeling Squat primarily trains the legs and also involves the core, back, and glutes.
Is Kneeling Squat beginner-friendly?
It is listed as intermediate.
What equipment do I need for Kneeling Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.