Kneeling barbell squat

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Kneel on the floor with your knees hip-width apart, shins flat on the floor.
2. Rest the bar on your upper back and grip it overhand wider than shoulder-width.
3. Keep your torso upright, core braced, back neutral.
4. Slowly lower your hips back toward your heels, keeping your torso in a straight line.
5. Squeeze your glutes and quads and return to the upright kneeling position.
6. Repeat for the desired number of reps.

Swap it for

• stepdown squat
• Barbell box squat
• barbell landmine squat
• barbell wide squat
• Sissy Squat
• dumbbell supported squat

Harder

• Barbell Bulgarian split squat
• barbell overhead squat
• Weighted Sissy Squat (Holding Support)
• Sissy Squat

Easier

• Rear-Foot-Elevated Split Squat (Bodyweight)
• smith chair squat
• dumbbell supported squat
• dumbbell goblet squat