Ultimately, kneeling squats will help you to achieve more isolated glute engagement. They are also an ideal exercise for anybody who is struggling with glute gains and/or engagement on regular squats.
For info; you can either perform this exercise with a low bar position on the power rack or alternatively, you can use a loaded smith machine.
How to perform kneeling squats
Start kneeling with your thighs and upper body in an upright position. From there, rest the bar across your shoulders, as you would a standard barbell back squat.
To begin the exercise, sit back into the squat so that your bum touches your heels. Finally, power back up and squeeze your glutes in tight at the top.
Slowly lower yourself back down to start position through the same controlled movement.
As always, remember to maintain good posture throughout. Go for reps.
Kneeling squats: Common mistakes to avoid
First and foremost, be sure that you are driving this exercise through your glutes and don’t forget to squeeze at the top to ensure sufficient engagement.
As always, you should keep the muscle you intend to work in mind when you are performing the exercise. Mind muscle connection is ideal for ensuring targeted results.
Finally; if you’re using the rack, don’t forget to secure the plates with clips!
Reps and sets
As with all exercises, your kneeling squats should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
As a rule of thumb, beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.
And finally, more advanced lifters should consider their current strength and goals.
Beyond the kneeling squat...
More bum exercises coming soon...
Just so you know, this list of bum exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.