Kneeling Squat
10 reps
From tall kneeling, sit your hips back to your heels, then drive forward.
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GLUTES
Kneeling Squat
The kneeling squat is a squat variation done from a kneeling position, which removes stress from the knees and lower back. With balance largely taken out of the equation, it lets you focus intensely on the quads and glutes. It's a good option for anyone with mobility limitations or who wants to isolate the upper legs.
How to do it
- 1
Kneel tall with your knees about hip-width apart and your toes tucked under your heels.
- 2
Brace your core and keep a neutral spine.
- 3
Sit your hips back toward your heels by hinging at the hips.
- 4
Stop when you reach a comfortable range, then squeeze your glutes to drive your hips forward back to tall kneeling.
- 5
Keep your torso upright throughout and repeat.