Barbell Squat (on knees)
A variation of the traditional squat that involves kneeling and lifting a barbell. Strengthens lower body and core muscles.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Squat (on knees)
Description
A variation of the traditional squat that involves kneeling and lifting a barbell. Strengthens lower body and core muscles.
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How to do Barbell Squat (on knees)
- 01Setup
Position the barbell on a squat rack at chest height. Load appropriate weight and ensure safety clips are secured.
- 02Setup
Kneel on a padded surface or mat directly under the barbell, ensuring your knees are about hip-width apart and your shins are flat on the floor.
- 03Setup
Unrack the barbell by gripping it slightly wider than shoulder-width, pulling your elbows down, and resting it across your upper back and traps.
- 04
Keeping your core engaged and torso upright, push through your shins and hips to extend your body upwards until your hips are fully extended. Exhale as you rise.
- 05
Slowly and with control, lower your hips back down towards your heels, maintaining tension in your quadriceps and glutes. Inhale as you descend.
- 06
Gently touch your glutes to your heels or just above them, then immediately initiate the next repetition.
Tips
- Maintain a tight core throughout the movement to protect your lower back and stabilize your torso.
- Focus on driving through your knees and hips evenly to ensure symmetrical engagement of your quadriceps.
- Keep your gaze forward or slightly down to help maintain a neutral spine and proper head alignment.
- Use a spotter or perform within a power rack with safety pins set appropriately, especially when lifting heavier loads, as balance can be challenging.
Common mistakes
- Avoid rocking your body back and forth to gain momentum; instead, focus on a controlled, consistent upward push from your knees and hips.
- Keep your knees aligned with your hips and shins throughout the movement to prevent undue stress on the knee joints, rather than allowing them to splay out or collapse in.
- Maintain a neutral spine by engaging your core and keeping your chest up, preventing lower back strain from rounding.
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Get Ellim — FreeQuestions
What muscles does Barbell Squat (on knees) work?
Barbell Squat (on knees) primarily targets Quadriceps. Secondary muscles include Adductor Magnus, Hamstrings.
Is Barbell Squat (on knees) good for beginners?
Barbell Squat (on knees) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Squat (on knees)?
You need Barbell to perform Barbell Squat (on knees). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Squat (on knees)?
Maintain a tight core throughout the movement to protect your lower back and stabilize your torso. Focus on driving through your knees and hips evenly to ensure symmetrical engagement of your quadriceps. Keep your gaze forward or slightly down to help maintain a neutral spine and proper head alignment. Use a spotter or perform within a power rack with safety pins set appropriately, especially when lifting heavier loads, as balance can be challenging.
What are common mistakes when doing Barbell Squat (on knees)?
Avoid rocking your body back and forth to gain momentum; instead, focus on a controlled, consistent upward push from your knees and hips. Keep your knees aligned with your hips and shins throughout the movement to prevent undue stress on the knee joints, rather than allowing them to splay out or collapse in. Maintain a neutral spine by engaging your core and keeping your chest up, preventing lower back strain from rounding.
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Free · iPhone only · Available on the App Store