quadsbarbell
barbell squat (on knees)
barbell squat (on knees) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
Step 2. Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
Step 3. Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
Step 4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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