Exercise Guide

Kneeling Squat

Lower Back, Rectus Abdominis, Quadriceps, Hamstrings, Adductors, Abductors
rating: Ø 4.63 through 8 votes
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optional:Dumbbell, Barbell, Fitness Mat, Kettlebell, Backpack
Variations available (31)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

Starting Position

  • knee on the ground, a fitness mat or place a folded towel below your knees
  • the knees are hip width apart
  • the thighs rest on the calves
  • the upper body is upright
  • you can cross the arms in front of your chest or stretch them out in front of you
  • your sight goes straight ahead

Correct Execution

  • brace the glutes and bring the hip forward, until your body forms a line from head to knees
  • your knees are in a 90 degree angle
  • do not let the knees wander outwards
  • keep the back straight
  • sink down to the starting position again
  • do not let the thighs rest on the calves completely, this would take tension from the muscles
  • go on to the next rep immediately

tips for the workout

  1. position a barbell on your lower shoulder area to make the exercise more difficult
  2. a partner can help you with the weight
  3. alternatively you can put on filled backpack and/or hold a dumbbell or kettlebell in front of your body
Suggestions for this exercise?!

Related exercise lists:

Glutes, Glutes, Strength