How to do the Barbell Kneeling Squat
- Kneel with your knees hip-width apart, bar on your upper back.
- Push your hips back and lower them toward your heels.
- Drive your hips forward until you kneel tall and upright.
- Squeeze your glutes at the top, then lower under control.
Full technique — 8 steps
- Kneel on a mat with your knees about hip width apart and your shins flat on the floor behind you.
- Set the barbell across your upper back and grip it just outside shoulder width.
- Tighten your stomach and keep your torso tall from knees to shoulders.
- Push your hips back and lower them toward your heels, letting your torso lean forward.
- Lower until your glutes are close to your heels or your range ends.
- Drive your hips forward until your hips are fully extended and your body is upright from knees to shoulders.
- Squeeze your glutes at the top without arching your lower back or flaring your ribs.
- 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
Compared with similar variants
| Barbell Kneeling Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Lower back | moderate | high | low | high |
| Knee | moderate | high | high | moderate |
| Equipment | Barbell | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Bodyweight Hip Thrust Easier
- Feet Elevated Glute Bridge Easier
Kettlebell
- Kettlebell Hip Thrust Easier
- Kettlebell Glute Bridge Easier
Dumbbells
- Staggered Stance Dumbbell Glute Bridge Easier
- Dumbbell Glute Bridge Easier
Resistance bands
- Resistance Band Deadlift Easier
- Feet Elevated Mini Band Glute Bridge Easier
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
- Easier Landmine Romanian Deadlift
- This exercise Barbell Kneeling Squat
- Harder Barbell Hip Thrust
- Harder Trap Bar Deadlift
Too hard for now? Start with the Landmine Romanian Deadlift.
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).
