Kneeling Squat (Bodyweight)
The Kneeling Squat is a bodyweight lower-body exercise that isolates the glutes and quadriceps while minimizing strain on the ankles and lower back. By performing the movement from the knees, this variation focuses intensely on hip extension and proper glute activation.
Since this exercise isolates the glutes without ankle mobility constraints, the AI monitors your RPE and rep consistency to ensure you aren't just 'going through the motions' but truly engaging the target muscles. If your recovery data (HRV) indicates lower back fatigue, the app may recommend this stable variation over heavy standing squats. Additionally, if you have a history of ankle mobility restrictions logged in your profile, the system prioritizes this movement to maintain training volume safely.
Form Cues
- Kneel on a soft pad with knees hip-width apart
- Keep your torso upright and core braced tight
- Lower your hips back slowly until they touch your heels
- Squeeze your glutes hard to drive your hips forward
- Press your shins firmly into the floor as you rise
- Don't hyperextend or arch your lower back at the top
- Don't use momentum or bounce out of the bottom position
- Don't let your shoulders round forward
- Don't allow your knees to cave inward
Common Mistakes
- Arching the lower back excessively
- Using momentum instead of muscle tension
- Failing to fully extend hips at the top
- Relaxing the core during the descent
Muscles Worked
This exercise primarily targets the gluteus maximus, driving the hip extension required to return to the upright position. The quadriceps are also heavily engaged to control the descent and stabilize the knee joint, while the core muscles work isometrically to maintain a neutral spine throughout the movement.
Primary
Secondary
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