# Barbell Kneeling Squat

A kneeling barbell exercise where the hips move from sitting back toward the heels to a tall kneeling position. It trains the glutes through hip extension, with the hamstrings and quads assisting, without loading the knees in a standing squat.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-kneeling-squat/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-kneeling-squat/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 5/10
- Quads: 5/10
- Hip adductors: 3/10

## How to do the Barbell Kneeling Squat

1. Kneel with your knees hip-width apart, bar on your upper back.
2. Push your hips back and lower them toward your heels.
3. Drive your hips forward until you kneel tall and upright.
4. Squeeze your glutes at the top, then lower under control.

### Full technique — 8 steps

1. Kneel on a mat with your knees about hip width apart and your shins flat on the floor behind you.
2. Set the barbell across your upper back and grip it just outside shoulder width.
3. Tighten your stomach and keep your torso tall from knees to shoulders.
4. Push your hips back and lower them toward your heels, letting your torso lean forward.
5. Lower until your glutes are close to your heels or your range ends.
6. Drive your hips forward until your hips are fully extended and your body is upright from knees to shoulders.
7. Squeeze your glutes at the top without arching your lower back or flaring your ribs.
8. Lower back toward your heels under control for the next rep.

## Common mistakes

- Stopping short of full hip extension
- Overarching the lower back at top
- Rounding through the lower back
- Letting the bar roll up onto the neck
- Rushing the descent and bouncing out of the bottom position.

## Form cues

- Push hips back
- Finish with glutes
- Finish in tall kneeling
- Tighten stomach each rep
- Knees stay planted

## How much to do

- **Strength** (good fit): 3–4 sets of 5–6 reps · rest 2 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/), [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/)
- **Kettlebell**: [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/), [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/)
- **Dumbbells**: [Staggered Stance Dumbbell Glute Bridge](https://seto.fit/exercises/staggered-stance-dumbbell-glute-bridge/), [Dumbbell Glute Bridge](https://seto.fit/exercises/dumbbell-glute-bridge/)
- **Resistance bands**: [Resistance Band Deadlift](https://seto.fit/exercises/resistance-band-deadlift/), [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Hip Thrust](https://seto.fit/exercises/dumbbell-hip-thrust/) — Beginner
- Easier: [Landmine Romanian Deadlift](https://seto.fit/exercises/landmine-romanian-deadlift/) — Beginner
- **This exercise: Barbell Kneeling Squat — Intermediate**
- Harder: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate
- Harder: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate

## Quick answers

### What muscles does the Barbell Kneeling Squat work?

Primary: Glutes 9/10. Also works: Hamstrings 5/10, Quads 5/10, Hip adductors 3/10.

### Which joints does the Barbell Kneeling Squat load?

Lower back: moderate, Knee: moderate, Hip: moderate. Lower back — lighter options: Hack Squat (Machine), Goblet Squat, Kettlebell Goblet Squat.

### When should I do the Barbell Kneeling Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Barbell Kneeling Squat?

Strength: 3–4 sets of 5–6 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Barbell Kneeling Squat?

No equipment: Bodyweight Hip Thrust, Feet Elevated Glute Bridge. Kettlebell: Kettlebell Hip Thrust, Kettlebell Glute Bridge. Dumbbells: Staggered Stance Dumbbell Glute Bridge, Dumbbell Glute Bridge. Resistance bands: Resistance Band Deadlift, Feet Elevated Mini Band Glute Bridge.

### What is an easier version of the Barbell Kneeling Squat?

Landmine Romanian Deadlift (Beginner), Dumbbell Hip Thrust (Beginner).

### What is a harder version of the Barbell Kneeling Squat?

Barbell Hip Thrust (Intermediate), Trap Bar Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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