Barbell Squat (on Knees)

The barbell squat (on knees) is a variation of the traditional squat performed from a kneeling position. This exercise targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires good core stability and balance, as well as proper technique to safely handle the barbell.

Quick Facts

How to Do Barbell Squat (on Knees)

Follow these step-by-step instructions to perform Barbell Squat (on Knees) with proper form and technique.

1. Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
2. Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
3. Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Barbell Squat (on Knees) targets helps you integrate it effectively into your training program.

Benefits of Barbell Squat (on Knees)

Incorporating Barbell Squat (on Knees) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Quads Development: Barbell Squat (on Knees) directly targets and strengthens the Quads, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Glutes, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Squat (on Knees) build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Squat (on Knees) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Squat (on Knees), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Quads and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Quads typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Squat (on Knees), track these metrics during your workouts: