Description

The barbell squat (on knees) is a variation of the traditional squat performed while kneeling on a padded surface.

Starting Position

Start by kneeling on a soft surface with a barbell positioned behind the neck, resting on the shoulders. Keep a wide stance and maintain an upright torso.

Technical Execution

Slowly lower the body by bending at the knees while keeping the torso upright. Pause at the bottom of the movement, then push through the heels to return to the starting position.

Range of Motion

Focus on achieving a full range of motion by lowering the hips as close to the heels as possible without compromising form.

Variations

Variations may include using dumbbells or kettlebells for resistance, or performing the exercise with one leg at a time for added challenge.

Common Mistakes

Common mistakes include arching the back excessively, leaning too far forward, and allowing the knees to cave in.

Practical Advice

Ensure proper knee padding is used to protect the knees during the exercise. Focus on engaging the core and keeping the back straight.

Additional Notes

This exercise is particularly effective for targeting the glutes and quads while minimizing strain on the lower back.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles