Barbell Squat (on knees)
Expert Advice
Keep your torso upright and engage your core to support your spine during the movement.
How-to-do Steps
- Kneel on a padded surface with a barbell resting on your shoulders.
- Keeping your upper body upright, sit back onto your heels.
- Push through your knees to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Squat (on knees) primarily targets the Quads, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads70%
Secondary
Hamstrings30%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Squat (on knees) work?
Barbell Squat (on knees) primarily targets the Quads. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Squat (on knees)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Squat (on knees) suitable for beginners?
Barbell Squat (on knees) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
