Barbell Kneeling Squat

Barbell Kneeling Squat

The Barbell Kneeling Squat is a challenging and effective exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. This exercise is performed using a barbell and offers a unique variation to traditional squats. By kneeling on the ground with a barbell across your upper back, you are able to isolate and engage the lower body muscles in an intense and controlled manner. The Barbell Kneeling Squat helps to improve lower body strength and power, as well as enhance overall stability and balance. It is a versatile exercise that can be beneficial for athletes involved in sports that require explosive leg power, such as sprinting, jumping, or weightlifting. This exercise also provides an excellent way to increase muscle mass in the thighs and glutes, making it a popular choice for those aiming to sculpt and tone their lower body. As with any exercise, it is important to use proper form and technique to prevent injury and maximize results. Engage your core muscles, maintain a tall posture, and ensure that your knees are aligned with your toes throughout the movement. Start with lighter weights and gradually increase as you become more comfortable and confident with the exercise. To get the most out of your Barbell Kneeling Squat, consider incorporating it into a well-rounded lower body workout routine. Combine it with exercises like lunges, deadlifts, and calf raises to target your legs from multiple angles and achieve optimal muscle development. Remember to listen to your body and give yourself enough rest and recovery time between workouts to allow for proper muscle repair and growth.


  • Start by positioning a barbell securely on a squat rack at a height that allows you to easily lift it off.
  • Position yourself on the floor in a kneeling position, with your knees hip-width apart and your feet flexed.
  • Reach behind you and grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Engage your core muscles and lift the barbell off the rack, while maintaining a straight back.
  • Slowly lower your body towards the floor, keeping your torso upright and your knees tracking over your toes.
  • Descend until your thighs are parallel to the floor, or as low as your range of motion allows, while maintaining control.
  • Ensure your weight is evenly distributed between your knees and feet.
  • Pause briefly at the bottom position, then exhale and push through your heels to return to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Once finished, carefully return the barbell to the squat rack and release your grip.

Tips & Tricks

  • Focus on your form and technique to ensure proper execution of the exercise.
  • Engage your core muscles throughout the entire movement for stability and control.
  • Start with a lighter weight and gradually increase as you build strength and confidence.
  • Make sure to maintain a neutral spine position throughout the exercise.
  • Position the barbell comfortably on your shoulders to avoid unnecessary strain on your neck.
  • Use a mat or cushion to provide some support and comfort to your knees.
  • Inhale as you lower your body and exhale as you push back up to the starting position.
  • Listen to your body and don't push yourself too hard, especially if you're a beginner.
  • Warm up your muscles with dynamic stretches and cardio exercises before attempting the barbell kneeling squat.
  • Give yourself enough rest between sets to allow your muscles to recover.


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