Barbell Kneeling Squat

Glutes, HamstringsBarbell

A barbell variation performed from a kneeling position to emphasize the glutes and hamstrings. Uses a hip-hinge pattern with moderate spinal loading.

How to do it

1Kneel on a padded surface with the barbell resting across your upper traps.

2Keep your back straight, pull your shoulder blades down, and brace your core.

3Hinge at the hips and push your butt back toward your heels, keeping a neutral lower back.

4Lower until your butt almost touches your heels while maintaining core tension.

5Drive your hips forward by squeezing your glutes to return to the tall kneeling position.

Common mistakes

Rounding your back at the bottom, which is unsafe under heavy loading.

Hyper-extending your lower back at the top during lockout.

Collapsing quickly onto your heels without maintaining muscle engagement.

Breathing

Inhale as you hinge back and lower down; exhale as you push your hips forward to stand tall.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.