Kneeling Squat (Dumbbell)
The Kneeling Squat (Dumbbell) is a lower-body strength exercise that targets the glutes and quadriceps by performing a hip extension movement from a kneeling position. This variation isolates the hips while minimizing ankle mobility requirements and reducing lower back strain compared to standing squats.
Since this exercise places direct pressure on the knees, the AI coaching system monitors your post-workout feedback to track joint sensitivity and can instantly recommend padding adjustments or alternative glute exercises if discomfort arises. By analyzing your RPE and rep consistency, the app ensures you are using a weight that stimulates the glutes without causing you to compensate by hyperextending your lower back. Additionally, the AI integrates your recovery data to determine if your quadriceps and glutes are ready for this accessory volume after previous leg sessions.
Form Cues
- Kneel on a soft pad with knees hip-width apart
- Keep your torso upright and core braced tight
- Lower your hips back toward your heels under control
- Squeeze your glutes hard to drive your hips forward
- Maintain a neutral spine throughout the movement
- Don't hyperextend your lower back at the top
- Don't let your shoulders round forward
- Don't bounce off your calves at the bottom
- Don't perform this movement on a hard surface
- Don't disengage your core during the descent
Common Mistakes
- Overarching the lower back
- Using momentum to rise
- Insufficient glute squeeze
- Resting completely at the bottom
- Rounding the upper back
Muscles Worked
This exercise primarily targets the glutes and quadriceps, forcing the hips to work through a significant range of motion without the balance demands of standing. The core and spinal erectors work as secondary muscles to maintain an upright posture, while the forearms engage to hold the dumbbells securely.
Primary
Secondary
Get Personalized Coaching for Kneeling Squat (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.