The kneeling squat is a fantastic exercise for strengthening the glutes, hamstrings, and quadriceps. It’s also a great core builder and can be done from pretty much anywhere. It can be performed using bodyweight, dumbbells, or a loaded barbell, so it’s incredibly versatile.
The movement has many benefits and works more than just the legs. It’s a fantastic core exercise, as it really forces the abdominals to work in order to stabilize and support the body during the movement. In addition, it can be done anywhere without any equipment, so you have no excuse if you can’t do it.
The exercise develops explosive power in the glutes and quads while strengthening the stabilizing muscles of the core and lower back. A thorough understanding of the movement is important in order to perform it properly and minimize the chances of injury.
The kneeling squat is a challenging exercise that should only be performed if you are properly conditioned. It is very easy to injure the lower back if not executed correctly, as it requires a good deal of abdominal control to stabilize as you lower and extend your body in order to achieve a full range of motion.
How To Do The Kneeling Squat
Here are the steps to perform the kneeling squat:
Step 1 – Start by kneeling down on both knees and keep your back straight throughout the movement
Step 2 – Now lean down at your hips and lower your body until your upper thighs are parallel to the ground.
Step 3 – Now push yourself back up to the starting position while keeping your back straight. Repeat for the recommended amount of repetitions, resting as needed in between sets.
Tip – The kneeling squat is a challenging exercise, but once you master the movement you can do it anywhere.
Kneeling Squat Muscles Worked
The kneeling squat works primarily the glute muscles.
Other Muscles activated include:
Quadriceps – the quadriceps are very important to function properly as you perform a squat, and will help in stabilizing your body during the kneeling squat.
Hamstrings – The hamstrings are an important stabilizer during squats as well as a hip extensor.
Glutes – The glutes are very important to squat movements and help with hip extension, the glutes include the gluteus maximus, but also the medius and minimus.
Lower back – like a squat, the lower back is an extension builder that helps stabilize your body during these movements.
Abs – Your abdominals are extremely important in stabilizing and protecting your body during practically any movement, and the kneeling squat is no different.
The kneeling squat is a challenging exercise that requires total body control. It is important to understand the movement and master its execution before attempting it.
Benefit of the kneeling squat
Here are the main benefit of the kneeling squat
- It is a fantastic exercise for strengthening the glutes, hamstrings, and quadriceps
- It’s also a great core builder and can be done from pretty much anywhere
- It can be performed using bodyweight or loaded barbells (anything from a light bar to a heavy dumbbell)
- It is an excellent variation to add to your squats.
- It develops energy, power, and strength.
- It strengthens the lower back and stabilizers.
- It is very low impact and great for less experienced lifters as long as they maintain good form.
The kneeling squat is a great exercise that can be used to help improve your squats, but it must be used correctly and performed with proper form and good technique. It’s also a great core exercise and can be done anywhere.
Although similar to the squat, its form and execution are quite unique, so it may take some time to understand and master properly. However, once you do, the kneeling squat is an excellent exercise that will strengthen important muscles and provide a good variation to your leg workouts and bodyweight training.