Kneeling Squat
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General info
How to perform exercise
- Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
- With your head looking forward, sit back with your butt until you touch your calves.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Glutes, and auxiliary muscles: Abs, Hamstrings, Lower Back
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Kneeling Squat » are among the best rated by athletes.
Fat Burning
Exercise substitutions
You can try replacing the exercise «Kneeling Squat » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Kneeling Squat
Author: AtletIQ: on
Kneeling Squat — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Kneeling Squat »
