Barbell Squat (on Knees)
Barbell Squat (on Knees) turns heavy bilateral barbell loading into legs that drive out of the hole — demanding enough to sit early in a session.
How to do Barbell Squat (on Knees)
- 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.
Barbell Squat (on Knees) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Squat (on Knees) Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Easier and Harder Than Barbell Squat (on Knees)
Swap Barbell Squat (on Knees) For
Barbell Squat (on Knees) — Frequently Asked Questions
How do you do the Barbell Squat (on Knees)?
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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Squat (on Knees) work?
The Barbell Squat (on Knees) primarily targets the quads. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Squat (on Knees) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Squat (on Knees) good for beginners?
Not usually. The Barbell Squat (on Knees) is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell Squat (on Knees)?
Try the Band Single Leg Split Squat, Dumbbell Supported Squat or the Smith Chair Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
