How to do the Barbell Squat (on Knees)
Barbell Squat (on Knees) is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Barbell Squat (on Knees) demonstration · © GymiaFit
Barbell Squat (on Knees) at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Squat (on Knees) step by step
- 1Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- 2Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- 3Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Squat (on Knees) — questions
What muscles does the Barbell Squat (on Knees) work?
The Barbell Squat (on Knees) primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Squat (on Knees)?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Squat (on Knees) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Squat (on Knees)?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Squat (on Knees) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.