Barbell Kneeling Squat

How to perform it

Step-by-step instructions

1. 01Set a lightly loaded barbell in a power rack at an appropriate kneeling height, place thick padding under your knees, and position the bar securely across your upper back.
2. 02Kneel with your knees about hip-width apart, brace your trunk, and begin tall with the hips fully extended and the torso upright.
3. 03Push your hips backward slowly and fold at the knees and hips, keeping the bar over your base and your spine neutral as your glutes approach your heels.
4. 04Stop at the deepest pain-free position you can control without collapsing onto the calves, rounding your back, or creating uncomfortable knee pressure.
5. 05Squeeze the glutes and drive the hips forward to return to tall kneeling, then stabilize before beginning the next repetition or reracking the bar.