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All exercises

Barbell squat (on knees)

Intermediate

Barbell squat (on knees) is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
  2. 2Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
  3. 3Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
  4. 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. 5Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Stepdown squatBodyweight
  • Barbell bench squatBarbell
  • Barbell landmine squatBarbell
  • Barbell wide squatBarbell
  • Sissy squatBodyweight
  • Dumbbell supported squatDumbbell

Easier variations

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Dumbbell goblet squatDumbbell

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Weighted sissy squatWeight plate
  • Sissy squatBodyweight
Logged today · 3 min restBarbell squat (on knees)

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