Glutes
Kneeling Squat
The Kneeling Squat is a strength exercise with a barbell for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 51%, gluteus medius 10% and hamstrings (biceps femoris) 9%.
How to do it
- Set a barbell in a rack at about chest height when kneeling and place a thick pad under your knees.
- Kneel under the bar, set it on your upper back and unrack it with your torso upright.
- Keep your knees hip-width apart and the tops of your feet flat on the floor.
- Push your hips back and sit down until your glutes nearly touch your heels, keeping your chest up.
- Drive your hips forward and squeeze the glutes until you are tall on your knees again.
Tips
- Think about pushing the hips into the bar at the top.
- Keep your back flat and brace before every rep.
Common mistakes
- Leaning the torso forward instead of sitting the hips back.
- Stopping short of full hip extension at the top.
- Kneeling on a hard floor without padding.
Muscles worked by the Kneeling Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hip extension from kneeling with a bar on the back. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Kneeling Squat alternatives
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Frequently asked questions
What muscles does the Kneeling Squat work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Kneeling Squat good for beginners?
The Kneeling Squat is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.
What is a good alternative to the Kneeling Squat?
For example the Cable Hip Thrust, Dumbbell Hip Thrust and Hip Thrust. They train mostly the same muscles, some with different equipment.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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