Quads · Barbell · Intermediate
How to do Barbell Squat (On Knees)
The barbell squat (on knees) is a variation of the traditional squat performed from a kneeling position. This exercise targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires good core stability and balance, as well as proper technique to safely handle the barbell.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Squat (On Knees), step by step
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Barbell Squat (On Knees) works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Barbell Squat (On Knees) in SPLYT
Barbell Squat (On Knees) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
