TETSUBarbell Squat (On Knees)
The Barbell Squat (On Knees) is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Squat (On Knees)
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Squat (On Knees) work?
The Barbell Squat (On Knees) primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Squat (On Knees)?
You need a barbell to perform the Barbell Squat (On Knees).
How many sets and reps of the Barbell Squat (On Knees) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Squat (On Knees) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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