Kneeling Squat (Barbell)
The Kneeling Barbell Squat is a lower-body strength exercise that targets the glutes and hips while minimizing involvement from the lower legs and ankles. By performing the squat movement from a kneeling position, you can isolate hip extension mechanics and build explosive glute power.
Since this exercise places direct axial load on the spine while removing the ankles from the equation, the AI analyzes your RPE and rep consistency to ensure the glutes, not the lower back, are driving the movement. If your recovery data indicates high lumbar fatigue or restricted hip mobility from previous sessions, the app can suggest lighter loads or alternative glute exercises like hip thrusts to maintain training volume safely. Additionally, by integrating your body measurements, the AI can optimize load recommendations relative to your body weight to prevent overloading the spine in this specific position.
Form Cues
- Kneel on a soft pad with shins flat and toes untucked
- Brace your core tightly before un-racking the bar
- Sit your hips back toward your heels to initiate the descent
- Squeeze your glutes hard to drive your hips forward to the starting position
- Keep your spine neutral and chest up throughout the rep
- Don't hyperextend your lower back at the top of the movement
- Don't allow your head to jut forward or look down excessively
- Don't let your core relax at the bottom of the movement
- Don't use momentum or bounce off your calves to get back up
Common Mistakes
- Overarching the lower back at lockout
- Using insufficient padding for the knees
- Failing to fully extend the hips
- Rounding the shoulders forward
- Initiating with a lean rather than a hinge
Muscles Worked
This exercise primarily targets the gluteus maximus, forcing them to work hard to extend the hips from a flexed position without the assistance of the ankles or calves. The quadriceps act as stabilizers and movers to maintain the kneeling position, while the core and erector spinae work significantly to stabilize the spine under the axial load of the barbell.
Primary
Secondary
Get Personalized Coaching for Kneeling Squat (Barbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.