Kneeling Squat
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
Starting position
End position
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.
Muscles Worked
Alternatives to Kneeling Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Glute Bridge
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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2
Barbell Hip Thrust
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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3
Hip Lift with Band
A beginner compound powerlifting exercise that works the glutes, using a resistance band.
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4
Kneeling Jump Squat
An advanced compound Olympic weightlifting exercise that works the glutes, using a barbell.
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5
Downward Facing Balance
An intermediate isolation strength exercise that works the glutes, using an exercise ball.
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6
One-Legged Cable Kickback
An intermediate isolation strength exercise that works the glutes, using a cable machine.
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7
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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8
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
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9
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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10
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
Frequently Asked Questions
What muscles do kneeling squat work?
Kneeling Squat primarily works the glutes. The abs, hamstrings and lower back assist as secondary muscles.
What equipment do I need for kneeling squat?
Kneeling Squat uses barbell.
Kneeling Squat: is it suitable for beginners?
Kneeling Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of kneeling squat?
Barbell Glute Bridge, Barbell Hip Thrust, Hip Lift with Band train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kneeling squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kneeling squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kneeling Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.