How To Do Kneeling Squat Effectively
Kneeling Squat is a compound lower body exercise that works your larger muscles while protecting your knees and can be done anywhere with or without equipment.
What Muscles Does Kneeling Squat Work?
- Primary muscles worked: Glutes, quads
- Secondary muscles worked: Hamstrings, lower back, core
- Equipment: No equipment, or with a barbell
How To Perform the Kneeling Squat Effectively?
It’s better to place a yoga mat on the ground in order to provide a bit more comfort and support. Bodyweight kneeling squats are common, but you can also perform with a dumbbell or any other free weight resistance equipments.
- Start in the kneeling position on your mat with both legs slightly wider than shoulder width apart.
- Keeping the back straight with your core engaged and your head up. Drop your hips down and back toward your heels while retaining a straight back and a braced core.
- Drop your glutes until they touch your calves without sitting on them. Hold this position for a second.
- Squeeze your glutes while keeping your back straight and return to the starting position. Repeat the above actions in a set of exercise.
Sets And Reps
- Beginner: 1-2 sets of 8 to 10 repetitions
- Advanced: 3 sets of 15 to 20 repetitions
Start by doing 1 or 2 sets of 8 to 10 repetitions. Over time, increase the number of sets and reps as you become stronger, until you can do 3 sets of 15 to 20 repetitions.
*Start with bodyweight and ensure you perform it correctly, then add light amounts of weight if needed.
Benefits of Kneeling Squat
Here are the typical benefits of the kneeling squat:
- A good choice for people recovering from knee injuries or those needing to ease into the motion of a regular squat. Kneeling squat can aid in this development and recovery.
- A great exercise that help strengthen the glutes, hamstrings, and quads without possible knee pain.
- A versatile exercise that can be performed anywhere with bodyweight or any other free weight resistance equipments.
- An exercise that helps athletes increase their explosive strength and speed, especially those with a particular focus on their lower body’s explosive abilities.
- A beginner-friendly way to get the feel of the movement of squat.
Kneeling Squat FAQs
Are kneeling squats better than squats??
Standing weighted squats can lead to serious injury if performed incorrectly or with poor form. A safer alternative is to perform kneeling squats, which will strengthen the hips in a manner similar to regular squats without increasing the risk of injury.
Do kneeling squats work abs?
Your core and abs are utilized during any squatting exercise, and unsurprisingly, these muscles are engaged during a kneeling squat.
How many squats a day is sufficient?
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