Kneeling Squat
Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
Kneeling Squat
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The kneeling squat starts from a kneeling position on both knees, then drives your hips forward to stand onto your knees—essentially removing your quads from a hip hinge movement. This isolates the glutes and hip extensors while grooving the hip drive pattern essential for squats and deadlifts. Use it as an activation drill before heavy lower body work.
When to use it
Use for warm-up or glute activation.
Who it's for
All levels for mobility work for optimal results.
Squeeze your glutes hard at the top—this is a glute exercise more than a quad exercise despite the name. The movement should come entirely from hip extension, not from rocking or using momentum.
Kneeling Squat — targeted muscles
Browse all quadriceps exercises
Also targets: Glutes,
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How do you perform the Kneeling Squat?
- 1
Kneel on a padded surface.
- 2
Sit your hips back toward your heels.
- 3
Lower until you feel a stretch in your quads.
- 4
Drive your hips forward to rise.
- 5
Squeeze your glutes at the top.
- 6
Repeat for the prescribed reps.
What are the best tips for the Kneeling Squat?
Great for hip mobility.
Focus on the hip drive.
Can add weight for progression.
When to Use the Kneeling Squat
Program kneeling squats as a warm-up before heavy squats or deadlifts, or as glute activation work. Use them to learn the hip drive pattern if you tend to squat with your quads first. They pair well with quad-dominant movements since they pre-activate the glutes.
Common Kneeling Squat mistakes
Not going deep enough.
Squatting patterns like the Kneeling Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Using arms for momentum.
Bouncing or using momentum during the Kneeling Squat takes work away from your Glutes and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing glutes at top.
Squatting patterns like the Kneeling Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Kneeling Squat — who it's best for
All levels for mobility work for optimal results.
How to Program the Kneeling Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45-60s.
What are good alternatives to the Kneeling Squat?
Other Variations
- Weighted Kneeling Squat
- Banded Kneeling Squat
Frequently Asked Questions About the Kneeling Squat
The Kneeling Squat primarily targets the Glutes, Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the Kneeling Squat include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Kneeling Squat is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels for mobility work for optimal results. Start with lighter weights to master proper form before progressing.
For the Kneeling Squat, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 45-60s. For strength, use 10-12 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Kneeling Squat can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting quadriceps.
Good alternatives to the Kneeling Squat include: Glute Bridge, Hip Thrust. These exercises target similar muscle groups as the Kneeling Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use knee padding.
- Start with bodyweight.