Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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.
Browse all quadriceps exercises
Also targets: Glutes, hip flexors
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Kneel on a padded surface.
Sit your hips back toward your heels.
Lower until you feel a stretch in your quads.
Drive your hips forward to rise.
Squeeze your glutes at the top.
Repeat for the prescribed reps.
Great for hip mobility.
Focus on the hip drive.
Can add weight for progression.
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.
Not going deep enough.
Squatting patterns like the Kneeling Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Using arms for momentum.
Bouncing or using momentum during the Kneeling Squat makes the movement harder to control and can shift work away from your Glutes. Use a load you can move smoothly through the intended range.
Not squeezing glutes at top.
Squatting patterns like the Kneeling Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
All levels for mobility work for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps. Rest 45-60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Kneeling Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Kneeling Squat as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Kneeling Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Kneeling Squat is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.