Barbell Squat (On Knees)
Kneeling with a bar on the upper back, sit the hips back toward the heels and drive them forward to tall kneeling; the knees stay down, so the hips do the work.
How to do it
Setup
Kneeling on a pad, shins flat behind, bar on the upper back, torso upright.
Steps
- Sit the hips back until the glutes near the heels.
- Keep the chest up and the back flat.
- Squeeze the glutes and drive the hips forward to tall kneeling.
Common mistakes
Bare knees on a hard floor: kneel on a pad. Rounding forward as the hips sink: chest up, the bar stays over the knees. Leaning back at the top: finish with the hips, not by arching the lower back.
Breathing
Inhale sitting back, exhale driving the hips forward.
