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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Barbell
Barbell Kneeling Squat
4 steps Updated 29/08/2026
Barbell Kneeling Squat is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Quadriceps (Quadriceps Femoris) using Barbell.
Step by step
How to perform it
- Start by kneeling on a mat with your knees hip-width apart. Hold a barbell across your upper back, gripping it with your hands slightly wider than shoulder-width apart.
- Sit back onto your heels, lowering your glutes towards your calves.
- Push your hips forward to return to the starting position, extending your hips fully and squeezing your glutes at the top.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Kneeling Squat
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