GlutesIntermediate
Kneeling Squat
A barbell squat on your knees, sitting the hips back toward the calves and driving them forward to tall kneeling. It isolates the hip extension of the squat, working the glutes with almost no knee load.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.