Barbell Squat (On Knees)

Setup

1. 01Set the bar low in a rack or have a partner help you load it while kneeling.
2. 02Kneel on a folded mat or pad with knees about hip width apart.
3. 03Place the bar across the upper back and grip it tightly as in a back squat.
4. 04Point the toes back so the tops of the feet rest on the floor.

Execution

1. 01Brace, then sit the hips back toward the heels under control.
2. 02Keep the torso angle consistent as the hips travel back and down.
3. 03Stop when the hips lightly touch the heels or motion runs out.
4. 04Squeeze the glutes and drive the hips forward to return to tall kneeling.

Checkpoints

• -Hips reach full extension at the top with glutes squeezed.
• -Lower back stays neutral rather than arching to finish the rep.
• -Bar stays balanced over the knees, not drifting forward.
• -Movement comes from the hips, not from rocking the trunk.

Common mistakes

• -Hyperextending the lumbar spine instead of finishing with the glutes.
• -Dropping into the heels without control.
• -Kneeling on a hard floor without padding.
• -Letting the hips stop short of full extension at the top.