How To Do Kneeling Squat

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We all desire strong, solid legs, yet most people aren't aware of the many benefits of kneeling squats. To minimize injury and increase muscle, we've put up a comprehensive guide to the exercise (with a hidden squat tip).

How To Do Kneeling Squat

What is a kneeling squat and how do you execute it?

Kneel on either side with your knees 5 to 7 inches wider than your shoulders (depending on your size). Then flex your hips while pressing your glutes to your feet to begin the action.

Squeeze your glutes and press your pelvis forward until you have full hip extension once you've reached the end of your range of motion.

Squeeze your glutes before commencing the squat action.

What are your odds of having a perfectly balanced hip, glutes, hamstrings, and calves? I'll give you a hint: it's not particularly high. Everyone has imbalances, and leg and hip abnormalities can lead your hips to lean to one side. Consider your shoulders pointing forward, but your hips pointing left or right.

Not only will this cause more imbalances when squatting since one side of your body will be working harder, but it will also put you at risk of injury.

By tightening your glutes before beginning the exercise, you may ensure that your hips are level and prevent the problems mentioned before. Isn't that helpful?

Benefits of Kneeling Squat

Increased attention to the glutes

The kneeling squat is better for glutes than the standing squat since it isolates these muscles better. With a standing squat, there's a lot to consider throughout the whole posterior chain, making glute activation difficult. Because the kneeling squat involves fewer muscles, you may improve your mind-muscle connection and isolate your glutes more efficiently, resulting in enhanced strength and muscular growth.

Squats from a standing position are not as dangerous as squats from a seated one.

This is a much lesser concern with bodyweight squats. A weighted standing squat, on the other hand, is more likely to cause injury than a weighted kneeling squat for two reasons:

Because standing weighted squats are a more complicated activity, they have a larger risk of improper technique and injury.

Standing squats may be done with a lot greater weight. While this is wonderful for muscular growth, it's typical for people to lack the strength in their main or stabilization muscles to properly do a weighted squat, which can lead to injury.

Excellent for recovery.

This exercise is ideal for healing injuries, especially in the knees, due to its simplicity and safety. Kneeling squats are excellent for strengthening muscle around the knee joint, boosting glute strength, and increasing knee flexion if a knee joint has been subjected to wear and stress, resulting in inflammation, fluid, or a baker cyst.

The disadvantages of the kneeling squat

Fewer muscles are activated than in a standing squat.

Workout regimen for kneeling squats

Because this is a hypertrophy exercise, we'll aim for 10 – 12 repetitions for 3 – 4 sets.

If you're currently doing weighted kneeling squats and want to get a bit more out of your workout, consider a drop set. Remove the weight at the conclusion of your last set and rep out until failure to build additional muscle.

Squat muscles were engaged while kneeling.

Maximus Gluteus

The gluteus maximus is the biggest glute muscle in the body, covering the bulk of the pelvis' posterior side. It serves a variety of purposes, the most important of which is hip extension during a squat (pushing the hips forward)

Medius Glute

This muscle, which is located on the lateral side of the pelvis, helps to maintain the hips and pelvis steady during a squatting motion.

The kneeling squat uses fewer muscles than the standing squat, as we described in the advantages and cons section. During a standing squat, the glute muscles (maximus, medius, and minimus) would have to work significantly harder to maintain the knees pointed outwards and the pelvis steady.


In this exercise, your quadriceps are in charge of knee extension, which raises the angle at the rear of the knee joint.

The quadriceps will not have the same range of motion as they would in a standing squat because of the kneeling component of the workout.

When we drop into a squat, our hamstrings are in charge of keeping our hips stable. The hamstrings tighten during the upward action, which serves to propel the hips forward.

Alternative Workouts

Kneeling squat on the Smith machine

Due to the increased safety of a smith machine, this variant makes it more simpler to increase the load on the quadriceps and glutes. One disadvantage of utilizing a smith machine is that it does a lot of the stabilization work for you, making this a terrific glute isolation workout but less useful overall.

Squat with a kettlebell while kneeling

Using a kettlebell with your squats, in contrast to the smith machine version, is a terrific technique to increase load while giving your core and stabilization muscles more to perform.

Squat with bands while kneeling

Another good approach to work your glutes, quadriceps, and hamstrings is to do this. After you've finished your set with bands, take them off and rep out until you fail.


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