Kneeling Squat – How To Do, Muscles Worked, and Benefits


Introduction

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Kneeling Squat is a great lower-body exercise that can be done to improve strength and stability. The exercise primarily targets the quadriceps, hamstrings, and glutes, but also works the calves, hips, and lower back.

How to do

Background pattern

Here is how to do the Kneeling Squat:

Start by kneeling on the ground with your feet together and your hands resting on your thighs.

Keeping your back straight, slowly lower your body towards the ground by bending at the knees.

Stop when your thighs are parallel to the ground, then return to the starting position.

The Kneeling Squat can be performed using bodyweight or added resistance in the form of weights, bands, or a barbell.

Here are some of the benefits of performing the Kneeling Squat:

Quadriceps strength

A quadriceps is a group of four muscles located on the front of the thigh. They work in synergy to extend the leg and flex the hip.

Hamstrings strength

The hamstrings are a group of 3 muscles located on the back of the thigh, which work together with other muscles to flex, extend, and rotate the knee and hips.

Gluteal strength

Your glutes are your butt muscles that attach at five locations throughout your pelvis and femur (thigh bone). Most people refer to their glutes as just their “glutes” or “butt” when in fact there are three different sets of gluteal muscles: gluteus maximus, medius & minimus. These muscle groups all work together to movements such as extending your hips, abduction (moving your leg out to the side), and rotation.

Calves strength

The calf muscle is a two-headed muscle located on the back of the lower leg that is responsible for plantar flexion (pointing your toes down).

Hip strength

The hip muscles are a group of five muscles that attach to the pelvis and femur and work together to move the hip in many directions, including abduction, adduction, flexion, extension, and medial and lateral rotation.

Stability

Kneeling Squats are a great exercise for improving balance and stability as they require you to maintain good form throughout the entire movement. This can be especially beneficial for athletes who need to maintain a good balance during competition.

Types of Kneeling Squats

There are three types of Kneeling squats: Bodyweight, Resistance Band, and Weighted.

Bodyweight

The bodyweight variation of the Kneeling Squat is great for beginners, as there is no risk of added wrist, knee, or shoulder pain. This exercise can be done at home without equipment.

Resistance Band

The Resistance Band variation of the Kneeling Squat requires having resistance bands, but they are versatile and inexpensive. You can modify this exercise to address your fitness level by looping more or fewer bands around your legs while still getting the same benefits.

Weights

The Weighted version of the Kneeling Squat puts added stress on your muscles and joints if proper form isn’t maintained. Proceed with caution when using weights in this movement.

Conclusion

The Kneeling Squat is a great lower-body exercise that can be done to improve strength and stability. The exercise primarily targets the quadriceps, hamstrings, and glutes, but also works the calves, hips, and lower back.

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