How to do a Kneeling Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 744,635
- Popularity Rank
- 242nd
- Difficulty
- Intermediate
- Glutes Strength
- 86 mSCORE 36th
- Equipment Required
Workouts with Kneeling Squat
Target muscles worked
Instructions for Proper Form
Kneeling Squat is a unique variation of the more traditional Squat. This compound exercise primarily targets the quadriceps and glutes. By performing the exercise from a kneeling position, you can eliminate stress on the lower back and knees. This adaptation makes it a great choice for those with mobility issues or anyone looking to focus more intensely on their upper leg muscles without the added complexity of balance.
- Start in a tall kneeling position with your knees placed hip-width apart and your toes tucked underneath your heels.
- Brace your core by breathing into your stomach and flexing your abdominal muscles to maintain a neutral spine.
- Hinge at your hips by sitting them backward onto your heels before extending your hips back to the starting position.
Weight & 1 Rep Max Calculator
Average Kneeling Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Kneeling Squat
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 4,800 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
2. Cable Hip Extension
89.9 mSCORESWAPPED 3,284 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
3. Glute Kickback Machine
94.6 mSCORESWAPPED 3,003 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
4. Hip Thrust
97 mSCORESWAPPED 2,791 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
5. Cable Pull Through
89.6 mSCORESWAPPED 2,640 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
6. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 2,254 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.