Barbell Squat (on knees) Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Adductor Magnus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Knee Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Squat (on knees)
- Kneel on the ground with a barbell across your upper back.
- Keep your feet shoulder-width apart.
- From the knees, lower your body down as if you were performing a standard squat.
- Ensure to engage your core while maintaining a straight back.
- Return to the starting position by pushing through your heels to rise up.
Common Mistakes
- Leaning too far forward.
- Allowing knees to buckle inward.
- Not going low enough in the squat.
Modifications
- Perform the squat without a barbell for easier execution.
- Use a lower weight until comfortable with the form.
Tips
- Keep your back straight throughout the movement.
- Initiate the squat by bending your knees and pushing your hips back.
- Ensure your knees do not go beyond your toes.
Barbell Squat (on knees) Alternatives
Tags
squat
barbell
thighs
strength
quadriceps
intermediate
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