Animated GIF · Available via API
gif_boxBarbell Squat (on Knees)
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Squat (on Knees) is a 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.
list_alt Step-by-Step Instructions
Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause for a moment at the bottom, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
grid_view More Upper Legs Exercises
Use this data in your app
Access Barbell Squat (on Knees) and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Upper Legs exercises