Squats on your knees - the right technique and recommendations

Squatting on the knees is a fairly rare exercise for the development of the hips and buttocks. It is used in weightlifting and powerlifting to further work out the lower phase of the squat with a barbell. Exercise allows not only an unusual way to load large muscles, but also to affect small muscles, which, as a rule, are not given due attention.

The load on the muscles

During squats on the knees most of the work is done by the muscles of the buttocks and biceps of the hips. Part of the load also falls on the muscles of the back and press, which work as stabilizers, relieving excessive tension from the spine.

In addition to the large muscles listed, such squats develop the small muscles of the legs. This is their important advantage. The inclusion in the work of small groups of muscle fibers, in particular, semi-tendon and semi-membranous muscles, provides a comprehensive development of the lower body.

Squats on your knees - the right technique and recommendations

Squats from a kneeling position should be performed carefully and carefully. This is due to the fact that a rather high load falls on the spine, namely on its lower section.

If you violate the technique of exercise, you can easily injure your lower back. To reduce the likelihood of injury, it is worth gradually reaching the working weight over 2-3 warm-up approaches.

It is recommended that novice athletes master the technique with an empty bar. Only after practicing the movement and achieving full control over the work of the muscles can the working weight be increased.

It’s best to do squats in the frame.

This will avoid possible negative consequences. In the event of a dangerous situation, you can simply drop the bar.

It is very important to stretch your back first. If during the exercise the muscles of the lower back are pinched, it will be extremely difficult to work with weight. For the same reason, do not squat on your knees after a deadlift.

You can put it after hyperextension, but perform the latter not to failure, but as a warm-up.

Specificity and contraindications

Squats on the knees with weights are specific exercises that should be used for a comprehensive study of the muscles of the legs and buttocks. They are not used to build muscle. For these purposes, other functional exercises, such as lunges, are better suited.

Squats from the knees have some contraindications.

You should not perform them in case of injuries to the spine or knees. Also, the exercise is not suitable for beginners. To increase the comfort of movement, you can use soft knee pads.


How to do squats with a barbell from a standing position on your knees? The technique of the exercise is as follows:

  1. To begin, prepare the bar of the desired weight. Get down on your knees and place the bar just below the neck, on the trapezius muscles.

    It is better to do squats in the frame or ask your partner for help.Shins should be parallel to each other, knees spaced slightly wider than shoulders. Put your socks on the floor tightly. Advanced athletes can stretch their socks. Slightly bend your back in the lower back and fix the position.

    Do not bend your back throughout the exercise. Look in front of you.

  2. Slowly go down 2-3 counts until the buttocks reach the level of the upper calf, and the hips are parallel to the floor. In this case, you should feel a good stretching of the gluteal muscles.
  3. Without stopping at the bottom, return to the starting position.

    Keep deflection in the lower back.

In total, you can do 10-15 repetitions in the approach. It is advisable that the last replay be performed almost to failure. Do not forget about warm-up approaches in front of workers.

The warm-up approaches, in turn, should be performed slowly on several accounts, while the workers can be done at a faster pace.


To make lap squats more effective, use the following tips:

  • Breathing plays a key role in the quality of movement. It is the reduction of the diaphragm that allows you to maintain correct posture and removes excessive stress from the spine. Do not hold your breath, take deep breaths and exhale completely.
  • Do not move your hips apart. Knees should be strictly opposite each other and always look forward.

  • In the break between sets, it’s better not just to relax, but to hang on the horizontal bar. So you stretch your lower back.
  • Squat on the knees can be completed by reverse hyperextension.

Squats on your knees - the right technique and recommendations

Thus, a squat on the knees is an excellent exercise for the buttocks and hips, allowing you to give a load not only to the large muscles, but also to the small muscles. It develops a neuromuscular connection well and with regular performance gives tangible results.

Due to the fact that the exercise is classified as traumatic, it should be performed with extreme caution.



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