Kneeling Squat
Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Kneeling Squat is a compound squat pattern movement that primarily targets your quadriceps. Use for warm-up or glute activation.
Everything You Need to Know About the Kneeling Squat
The Kneeling Squat is a good for beginners exercise that targets your Glutes and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-up or glute activation. This timing makes the most of your workout and helps you get better results. Who is this for? All levels for mobility work for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Kneeling Squat — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Kneeling Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use knee padding.
- Start with bodyweight.