Barbell Squat (On Knees) 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Squat (On Knees) is a compound lower-body exercise primarily targeting the quads while also engaging the glutes as secondary muscles. Performed with a barbell, it involves kneeling on a padded surface, positioning the barbell on the upper back, and maintaining an upright torso while lowering the hips back and down. The movement emphasizes controlled descent and ascent, keeping the core engaged, chest up, and spine neutral to maximize quad activation and glute involvement. This exercise builds strength, stability, and muscular endurance in the anterior thigh and posterior chain.
How to Perform
Place a barbell with an appropriate weight on a squat rack, ensuring it is secure.
Lay a cushioned mat on the floor in front of the bar and kneel on it with your knees aligned about hip-width apart.
Carefully slide your head under the bar so it rests comfortably on your upper back and shoulders.
Tighten your core, maintain a straight spine, and begin to shift your hips backward while lowering your torso toward the floor.
Keep your chest elevated and spine neutral as you descend, aiming for your thighs to reach parallel with the ground or slightly lower.
Hold the bottom position briefly to maximize muscle engagement and maintain control.
Push through your heels, exhaling as you rise back to the starting kneeling position, keeping your core braced throughout.
Continue for the planned number of reps, focusing on smooth, controlled movements to ensure proper activation of the quads and glutes.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Focus on driving through your heels to maximize quad engagement.
Maintain an upright torso to prevent unnecessary strain on the spine.
Avoid letting your knees flare outward; keep them aligned with your hips.
Use a controlled tempo, especially on the descent, to increase muscle activation.
Ensure the barbell rests securely on your upper back, not your neck.
Pause briefly at the bottom to enhance tension in the quads and glutes.
Gradually increase weight to prevent injury and build strength safely.
Keep your chest lifted to support proper posture and form.
Engage the glutes at the top of the movement to improve overall stability.
How Not to Perform
Do not let your lower back round or collapse forward during the movement.
Avoid leaning too far forward, which shifts load away from the quads.
Do not lift your knees off the mat or let them move inward or outward excessively.
Avoid bouncing at the bottom; control the descent and ascent.
Do not place the barbell on your neck instead of the upper back.
Avoid using excessively heavy weights that compromise form.
Do not shrug your shoulders or let them rise toward your ears.
Avoid holding your breath throughout the movement; maintain steady breathing.
Do not lock out your knees too forcefully at the top, which can strain joints.
Avoid rushing repetitions; prioritize slow, controlled movements for proper muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
