Kneeling Squat

What it is

This compound movement strengthens your lower body and core from a kneeling position. You perform a squatting motion while supporting a barbell across your upper back. It primarily targets your glutes, with significant engagement of your hamstrings, lower back, and abdominals. This exercise is designed for intermediate lifters.

Technique tips

• Set the barbell securely across your upper back and retracted shoulder blades.
• Pad your knees for comfort and stability during the movement.
• Keep your head forward and spine neutral as you lower your hips.
• Control the descent, sitting back until your glutes gently touch your calves.
• Drive through your knees and hips to return to the starting position.
• Focus on squeezing your glutes as you reach the upright position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.