Kneeling Squat

Glutes · Barbell

How to do it

Set the bar in the rack at the right height and kneel behind it on a mat. Rest it on your upper back and sit tall from knees to head. **Sit back until you brush your heels** and rise again by extending the hips, squeezing the glutes at the top. With neither ankle nor knee in the equation, it is almost pure hip extension. The classic mistake is sitting fully onto your heels and losing tension: you brush and rise without relaxing.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Legs, Back

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