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Kneeling Squat

IntermediateStrengthTier T3

Kneel behind a rack-height barbell, slide under it and carry it across the back of your shoulders. Unrack it, sit your butt back until it touches your calves, then return the torso upright.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

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Gym

  • squat rack (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the bar to the proper height in a power rack and kneel behind it on a padded mat.
  • Slide under the bar, racking it across the back of your shoulders with the shoulder blades retracted.
  1. He kneels tall inside the rack on the knee mat with the loaded bar now resting across the back of his shoulders, blades retracted tight, hands on the bar.

    Step 1 of 5

    Kneel behind the rack-height bar and slide under it, racking it across the back of your shoulders with the shoulder blades retracted.

  2. He kneels tall with the bar lifted clear of the hooks and held tight across his upper back, torso upright over his hips.

    Step 2 of 5

    Unrack the weight and hold a tall kneel, the bar tight across your back.

  3. He has sat his hips back so his butt touches his calves, the bar still tight on his shoulders, his head looking forward over the deep kneel.

    Step 3 of 5

    With your head looking forward, sit back with your butt until you touch your calves.

  4. He has driven his hips back up under the bar and returned to the tall kneel, torso upright, bar still tight across his shoulders.

    Step 4 of 5

    Reverse the motion, returning the torso to an upright position over the knees.

  5. He kneels tall inside the rack on the knee mat with the loaded bar now resting across the back of his shoulders, blades retracted tight, hands on the bar.

    Step 5 of 5

    Kneel behind the rack-height bar and slide under it, racking it across the back of your shoulders with the shoulder blades retracted.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the head looking forward through the sit-back. The knees stay grounded throughout. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.