Glutes
The main area this variation is designed to train.
Exercise guide
Kneeling Squat
Learn how to do the Kneeling Squat exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Glutes
Secondary support can come from Core, Legs, Back.
Powerlifting
Movement pattern: squat. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Kneeling Squat
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the glutes region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Deadlift-Focused Workout
A posterior-chain-heavy day built to support better deadlift performance without overcomplicating the session.
View workoutGlute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutLower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
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 Glute Bridge
Barbell Glute Bridge is a intermediate powerlifting that mainly trains your glutes using barbell.
View exerciseBarbell Hip Thrust
Barbell Hip Thrust is a intermediate powerlifting that mainly trains your glutes using barbell.
View exerciseBarbell Ab Rollout
Barbell Ab Rollout is a intermediate strength that mainly trains your core using barbell.
View exerciseBarbell Deadlift
Barbell Deadlift is a intermediate strength that mainly trains your back using barbell.
View exerciseFAQ
Common questions about Kneeling Squat.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Kneeling Squat work?
Kneeling Squat mainly works the glutes. It can also involve core, legs, back depending on your setup and range of motion.
Is Kneeling Squat beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Kneeling Squat?
You will usually need Barbell for this variation.
How should I progress Kneeling Squat?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
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.
Download on the App Store