The Kneeling Squat is a lower-body exercise that focuses on activating the glutes while minimizing strain on the knees. By performing this movement in a kneeling position, the emphasis is shifted away from the quadriceps and placed directly on the glutes and hamstrings. This exercise is ideal for those looking to build glute strength, improve hip mobility, and add variety to their workout routine.
Kneeling Squat Video
How to Perform Kneeling Squats
Kneeling Squat Images
Step-by-Step Instructions:
- Prepare Your Mat: Use a soft surface or a mat to protect your knees and ensure comfort during the exercise.
- Select Your Weight: Hold a barbell, dumbbell, or keep the movement bodyweight-based depending on your fitness level.
- Get into Position: Kneel on the mat with your knees hip-width apart, maintaining an upright torso.
- Engage Your Glutes: Hinge your hips backward, then push your hips forward to return to an upright position, squeezing your glutes at the top.
- Control the Movement: Keep the motion slow and controlled, avoiding any jerking movements.
- Complete the Reps: Perform the desired number of repetitions, focusing on proper form and glute activation.
Kneeling Squat Benefits
- Glute Activation: Kneeling Squats target the glutes more effectively by minimizing quadriceps involvement.
- Improved Hip Mobility: This exercise helps enhance hip flexibility and range of motion.
- Low Impact on Knees: Performing squats in a kneeling position reduces stress on the knee joint, making it suitable for individuals with knee discomfort.
- Core Engagement: Maintaining an upright posture during the movement activates the core muscles.
- Functional Strength: Builds strength that translates into better performance in other lower-body exercises and daily activities.
Kneeling Squat Muscles Worked
Targeted Muscles
The Kneeling Squat primarily targets the gluteus maximus while engaging the hamstrings and core for stability. The reduced quadriceps involvement ensures focused glute activation, making it an effective isolation exercise for the posterior chain.
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