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
Secondary muscles
Primary body parts
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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