What is the kneeling squat?

So what is the kneeling squat?


Set up:

I thought the best way to set up for the kneeling squat was to put the barbell in my Power Rack at around shoulder level from an upright kneeling position. I set the safety bars at the appropriate height and put a thick towel on the floor to support my knees. I crawled forward and loaded the bar on to my back. At heavier weights, I had a spotter (my wife) help put the bar on my back as the starting position is a bit awkward.


You sit on your knees, put the barbell on to your back, and squat so that your hamstrings make contact with your calves. You then explode back up and return to an upright kneeling position.

What is the kneeling squat used for?

It’s an assistance exercise thought to improve your squat and deadlift, by teaching aggressive hip extension and to help with glute activation. Many people nowadays have poor glute activation, due to the dominance of sedentary lifestyles (sitting at desks all day!). If you sit a lot, you probably have poor glute drive.

Beneficial to Olympic lifting?

If you’re an Olympic lifter, then I’m sure the kneeling squat may be very beneficial in improving your hip drive. Since the snatch and clean and jerk require explosive hip power, the kneeling squat mimics the full extension of those lifts.


Since I’ve only just started doing them, I don’t know what impact they’ll have on my lifts but I’m going to continue doing them for a few weeks and see what happens. If you’ve tried the kneeling squat exercise, I’d love to know how you find it?

Glutes Training

Sample Glute-Building Workout for more Mass!

Quick Review

Exercises like deep squats, deadlifts, dumbbell/barbell RDLs, anterior leaning lunges, leaning rear-foot elevated split squats, etc., maximally hit the glutes from a lengthened position. On the other hand, exercise like hip thrusts, hip bridges, super-dogs, cable RDLs, back extension and reverse hypers, etc., hit the glutes when they’re in a shortened (contracted) position.

The most effective glute mass building workouts incorporate BOTH types of exercises. Here’s how we put a lower-body workout together for someone focusing on adding more mass to their ass, without losing hard-earned muscle in their legs.

Note: It’s advised to train glutes twice per week to increase volume to that area in order to stimulate faster muscle growth!

Day 1 – Quads/Glutes/Calfs

1. Barbell Squats or Leg Press (4-5 sets x 6-10 reps)

2. Leg Extensions (3-4 sets x 8-12 reps)

3. One Leg Rear Foot Elevated Anterior Lean Squats (3 sets x 8-12 reps per leg)

4a. Two Leg Barbell Hip Thrusts or Hip Bridges (3 sets of x 10-15 reps)

super-set w/ 

4b. Seated or Standing Calf Raises (3 sets of x 10-15 reps)

5. Super-Dogs (1x 50 reps per side)

Day 2 – Glutes/Hamstrings/Calfs

1. Anterior Lunges with Dumbbells (3 sets x 8-10 reps per leg)

2. Good Mornings (3-4 sets x 8-12 reps)

3. Glute Triple Threat Protocol (2 sets x 8-10 reps of each RDL version)

4a. One Leg Double bench Hip Thrust (3 sets x 8-15 reps per leg)

super-set w/ 

4b. Seated or Standing Calf Raises (3 sets x 10-15 reps)

5. Seated or Lying Hamstring Curls (3 sets x 12-15 reps)