Exercises / Upper legs / Barbell Squat (On Knees)
Barbell Squat (On Knees)
Barbell Squat (On Knees): step-by-step technique, the muscles it works and a demo clip. Equipment: barbell.
- Equipmentbarbell
- Body partupper legs
- Primary muscles
- quads, glutes
- Secondary muscles
- hamstrings, calves
How to do it
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.