Barbell squat (on knees)
The barbell squat (on knees) is a variation of the traditional squat performed while kneeling. This exercise primarily targets the quadriceps while also engaging the glutes, hamstrings, and lower back. It is useful for building strength and muscle in the lower body.
At a glance
- Area
- Upper legs
- Main muscle
- Quads
- Equipment
- Barbell
- Level
- Intermediate
Form tips
- Keep your back straight and core engaged.
- Ensure your knees do not go past your toes.
- Lower yourself slowly and with control.
What to watch out for
- Knee injuries
- Lower back pain
- Limited mobility in hips or knees
Also known as
Squat con bilanciere (in ginocchio), Barbell Squat on Knees, Kneeling Barbell Squat, Squat con bilanciere in ginocchio