If you’ve ever tried to perform a squat…while you’re suffering from knee pain…chances are, this act has been followed by you uttering a long string of curse words. That’s because squatting with knee pain isn’t the best life choice. So what IS a good life choice if you want to squat AND avoid knee pain? The kneeling squat.
The kneeling squat is exactly how it sounds. A squat. While you’re kneeling.
Another way to think about it: A hip thrust that’s performed on your knees.
And while it can be a hotly debated–and even mocked–exercise in the workout world, it DOES have a place amongst squat variations.
With a kneeling squat, you can:
→ Practice the hinge motion
→ Work similar muscles to a regular squat
→ Without putting strain on your knees
And just like a regular squat, you can really load up on the weight using a Smith machine, barbell, or dumbbell. I’ll cover all of that and more in this article.
We’re Back Muscle Solutions. We specialize in how to stay fit and active while dealing with injuries. Today’s focus is specifically knee injuries...but grab our free e-book below if you suffer from lower back pain as well!
Here’s what we’ll cover today:
- Kneeling Squat How To
- Kneeling Squat vs. Regular Squat (Kneeling Squat Muscles Worked)
- Kneeling Squat Benefits
- Kneeling Squat Pro Tips
- Kneeling Squat Variations
- Other Kneeling Squats
- Our Best Squat Resources
- Kneeling Squat FAQs
Kneeling Squat How To
The kneeling squat at its core is a basic movement. And while it may look or feel a little funny, I encourage you to trust the process. Here’s how to do a kneeling squat.
1) Find a comfortable pad or mat.
2) Get into a high kneeling position on the mat (butt up and not down against your calves and feet).
3) Keep your knees shoulder-width apart. Or you can go wider or narrower depending on what feels comfortable.
4) For a higher range of motion (ROM), place the tops of your feet flat against the floor.
5) Keeping a tight core and a neutral spine, push your hips back–bringing your butt down to just above your calves.
6) Then, thrust your hips forward, squeezing your glutes at the top of the motion.
7) Repeat for 8-15 reps.
Kneeling Squat vs. Regular Squat
So many people want to know: “Are kneeling squats better than regular squats?”
The answer is: Yes, in some cases. Let’s do a step-by-step comparison.
Kneeling Squat Muscles Worked vs. Regular Squat
When it comes to kneeling squat muscles worked, you’ll find that this wonky little exercise works many similar muscles to the regular squat.
The primary kneeling squat muscles worked are the:
→ Glutes
→ Quads
But other kneeling squat muscles worked also include:
Kneeling Squat Movement Pattern vs. Regular Squat
Okay, so if the muscles worked are so similar, why does the kneeling squat get so much flack?
Well, I like to think of the kneeling squat as a half squat.
So, you kind of get half the benefits.
A regular squat allows you to perform:
→ Hip Extension: Moving the thigh backward, like when standing up from a squat or pushing your leg behind you.
→ Hip Flexion: Moving the thigh forward, like when lowering into a squat or lifting your knee toward your chest.
→ Knee Extension: Straightening the knee, like when standing up from a squat.
→ Knee Flexion: Bending the knee, like when lowering into a squat.
In contrast, a kneeling squat ONLY allows you to perform:
→ Hip extension: Again–moving the thigh backward–this time, when you straighten out from the low kneeling squat position.
In this way, the kneeling squat works similar muscles but to a much different extent. It’s less bang for your buck compared to a regular squat.
But if knee injury or pain is a limiting factor for you…less bang for your buck is exactly what you want.
Kneeling Squat for Glutes
Everybody gets all up in arms about whether or not the kneeling squat is a glute OR a quad exercise. I told you. This is a controversial exercise.
The truth is: It’s an exercise that hits both muscles.
That said, you can really switch up your kneeling squat form to bias either muscle.
Here’s how to bias your kneeling squat for glutes:
1) Take a wider than shoulder-width stance with your knees.
2) Focus on pushing your hips back into the movement.
3) Lean your torso forward slightly.
4) Focus on the glute squeeze at the top of the motion.
Kneeling Squat for Quads
And here’s how to bias your kneeling squat for quads:
1) Take a more narrow stance–with your knees closer together.
2) Maintain an upright posture–keeping your torso vertical.
2) Focus on pushing up through the quads.
Kneeling Squat Benefits
As you know by now, there are many kneeling squat benefits, especially for people suffering from any type of knee pain. But just in case you’re still turning your nose up at the kneeling squat, I’d like to add a few more kneeling squat benefits to the list here.
Kneeling Squat Benefits #1: Low Knee Impact
This is the most obvious of the knee squat benefits.
Think about the wear and tear your knees take during a regular squat motion. So much pressure is on your knees during a squat.
And that doesn’t mean squats are a bad exercise. They’re a great compound movement–unless you’ve got knee pain. Then, squats might feel more like public enemy #1.
That’s where knee squats truly shine.
With knee squats, you can still practice the squat motion, practice the hinge, and still work your glutes and quads.
Better than feeling totally stranded and not able to do any kind of exercise if you have an injury.
It’s important to keep in mind that–even though knee squats are better for your knees than a regular squat–any type of squat will put some kind of strain on your knees.
So, of course, check with your doctor or PT about adding this exercise to your routine.
Kneeling Squat Benefits #2: Beginner Friendly
Let’s say you just started working out.
Or you feel like you need to build up strength before you try an actual squat.
The kneeling squat is a perfect place to scaffold your hinge and squatting skills. Then, you can decide if you just like the view from where you are OR if you want to level up your challenge and eventually add a regular squat into the mix.
Kneeling Squat Benefits #3: The Glute Work
You may not get the full ROM of a regular squat, but the kneeling squat provides an amazing glute exercise that you’ll be sure to feel the next day.
Glute strengthening is one of our specialties here at Back Muscle Solutions. For more articles on glute strengthening, check out the two below:
“How to Activate Glutes: 11 Best Glute Activation Exercises”
“7 Best Glute Machines to Discover at Your Gym”
Kneeling Squat Benefits #4: Better Hip Mobility
The hip extension motion you perform is one of the best kneeling squat benefits–promoting hip strength and flexibility.
We’ve also got the resources on hip mobility too. Check out our articles below:
“Internal Hip Rotation Stretches to Unlock Your Hip Flexibility”
“How to Use KT Tape for Hip Pain: Hip Flexor, Groin, and IT Band”
Kneeling Squat Pro Tips
Now, let’s get into the pro tips and some common mistakes to avoid.
Kneeling Squat Pro Tip #1: What to do With Your Arms
Lots of people start going strong with the kneeling squat motion but want to know–what the hell do I do with my arms?!
And there’s no one right place for your arms. Basically, you just don’t want them getting in the way. You can play around with what feels comfortable:
→ At your side
→ Crossed at your chest
→ Hands on the back of your head
Kneeling Squat Pro Tip #2: What to do With Your Feet
If you're just starting out with the kneeling squat, and you find that you want less ROM during the exercise, you can place your toes on the ground with your heels up.
To make the kneeling squat harder and with a higher ROM, feet go flat on the floor.
Kneeling Squat Pro Tip #3: Keep a Neutral Spine
Keeping a neutral spine is pivotal to avoiding any lower back pain during or after the kneeling squat.
My best tip: Think about maintaining a straight line from your hips to your shoulders to your head as you push your hips back into the movement.
Avoid rounding your back on the way down.
And avoid arching your back on the way up. Some people will actually extend their hips too far forward at the top of the motion–causing an arch in the back. This is NOT safe for your lower back and will cause lower back issues.
By the way, if you’re into fitness, and you suffer from lower back pain, we can help you out.
Enter your email address below for access to our free e-book, covering the 4 steps we used to get out of lower back pain and get back to an active lifestyle.
Kneeling Squat Pro Tip #4: Slow & Steady on the Descent
As you lower your hips into the descent, it might be easy to just let your hips drop. Especially if you’ve added weight such as a barbell kneeling squat.
If you find yourself dropping it low a bit too fast, think about:
→ Keeping your core engaged
→ Keeping your glutes engaged
→ Going down nice and slow
→ Pausing for a moment at the bottom
→ Then, explosively thrusting up
Kneeling Squat Variations
Speaking of adding weight, here are a few of my favorite kneeling squat variations that can help you increase the load and provide more challenge for those glutes and quads.
Kneeling Squat With Dumbbells
Kneeling squat with dumbbells? Easy.
1) Grab a pair of dumbbells.
2) Hold the dumbbells up to your shoulders.
3) Then, lower back into your kneeling squat.
Kneeling Squat Smith Machine
I also like the kneeling squat Smith machine variation. The Smith machine allows you to load up a bit heavier than you might be able to on dumbbells.
It also provides extra support and assistance as you lower and raise the bar, guiding the path of the bar, so you don’t have to. This allows you to focus on muscle work and not as much balancing a barbell.
For a kneeling squat Smith machine variation:
1) Set a Smith machine bar with a good weight.
2) Position it to a lower setting.
3) Slip under it, allowing the bar to rest on the top of your traps. You may want to use a barbell pad.
4) Then, lower back into your knee squat just like normal.
Barbell Kneeling Squat
And then, of course, there’s the barbell kneeling squat.
For this variation:
1) Position a barbell on a squat rack.
2) Load up a barbell.
3) Place the barbell on your upper traps.
4) Do your thing!
Other Kneeling Squats
And just for fun–I’ve added a few more kneeling squat exercises here for you to reference.
Kneeling Sissy Squat
For example, I really like the kneeling sissy squat.
Or maybe “like” is a strong word. The sissy squat is painful no matter how you slice it.
But the kneeling version does make it a tad easier.
Here’s how to do the kneeling sissy squat:
1) Start in a high kneeling position.
2) Cross your arms across your chest.
3) Now, lean your torso back as far as it will go–towards the ground.
4) Then, use your quads to help you raise your torso back up to the standing position.
Kneeling Jump Squat
And finally–for the plyo-lovers among us–there’s the kneeling jump squat.
1) Start in a high kneeling position.
2) Propel yourself from there into a low squat position–using a jump to get you there.
3) Straighten up.
4) Then, return to the starting position.
Best Squat Resources
The squat resources don’t stop here.
Once you're ready to level up your kneeling squat, there are loads of variations you can try: Read about them below.
“Heel Elevated Goblet Squat: How To Get Teardrop Quads”
“Landmine Squat: Benefits, How To, and 7 Pro Tips”
“Cossack Squat: How To, Pro Tips, Benefits, Muscles Worked”
“Sumo Squats for Glutes: Muscles Worked, How to, Common Mistakes”
"Bulgarian Split Squats for Glutes: How To & Form"
And check out this video about how to manage back pain while squatting.
“Squatting with Back Pain | How I Stay Pain Free and Lift Heavy”
You can also check out what made us famous–our lower back massager–the QL Claw.
Speaking of glutes, the QL Claw massages your glutes, hip flexors, and lower back muscles–all in one device.
It’s the perfect tool the get out of back pain fast–before you hit the gym.
Learn more below.
Kneeling Squat FAQs
What is a kneeling squat good for?
The kneeling squat is good for working your glutes and practicing the squat motion while avoiding any wear and tear on your knees.
What are the benefits of squats on the knees?
Kneeling squat benefits include less risk of knee pain, great glute work, and a beginner-friendly-level squat exercise.
How to do kneeling squats for glutes?
To do kneeling squat for glutes, maintain a wide stance, push your hips back, lean your torso slightly forward, and squeeze those glutes at the top.
Do kneeling squats reduce belly fat?
Nope, kneeling squats are all about working those glutes and quads. For reducing belly fat, it’s gonna be cardio that gets you there!
Sources:
[1] https://koreascience.kr/article/JAKO201923233203828.page