Barbell Squat (on Knees)

Target muscle

Quads

Also works

Glutes, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell squat (on knees)

1. Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
2. Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
3. Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every barbell exercise.