Exercise guide
Barbell Squat On Knees
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The kneeling barbell squat is a powerful hip-extension exercise that isolates the glutes and core by removing ankle and calf involvement. It is highly effective for building posterior chain strength and improving hip hinge mechanics while minimizing shear stress on the knees.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the barbell in a power rack at a height that allows you to unrack it while kneeling.
- Place a thick exercise mat or knee pads on the floor between the rack uprights.
- Kneel on the mat with your knees hip-width apart and your shins flat against the floor.
- Position yourself under the bar so it rests across your upper traps, grip the bar firmly, and unrack it by extending your hips.
How to do it
- Inhale deeply and brace your core, then slowly lower your glutes back toward your heels by hinging at the hips.
- Lower until your hamstrings touch your calves or just before your glutes touch your heels, maintaining a neutral spine.
- Exhale and drive your hips forward and upward, pushing your shins into the floor to return to the tall kneeling position.
- Squeeze your glutes forcefully at the top of the movement without arching your lower back.
Form checklist
- Keep your chest up and shoulders retracted to maintain a stable shelf for the bar.
- Ensure your hips move backward and forward, not just up and down.
- Maintain a vertical torso as much as possible to keep the weight centered over your center of gravity.
- Avoid 'tucking' your pelvis (butt wink) at the bottom of the range of motion.
Pro tips
- Focus on the mind-muscle connection by imagining you are pulling your hips toward the bar during the ascent.
- Keep your toes pointed straight back or slightly tucked; experiment to find which allows for the most stable base and glute activation.
Make it harder
- Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
- Loop a resistance band around your hips and anchor it behind you to create horizontal resistance against hip extension.
Frequently asked
- What muscles does the barbell squat on knees work?
- The barbell squat on knees primarily targets the glutes and quadriceps, and also works the erector spinae and hamstrings as secondary muscles.
- What equipment do you need for the barbell squat on knees?
- The barbell squat on knees uses barbell and weight plate.
- Is the barbell squat on knees good for beginners?
- The barbell squat on knees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.