• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Fitness

How The Kneeling Squat Focuses On Glute Strength

by Austin Letorney Published on Sep 12, 2022 Fact checked by Kai Greene

kneeling squat
This post may contain affiliate links (disclosure policy).

The kneeling squat is a great exercise to build lower body and glute strength while protecting those vulnerable knees.

The kneeling squat is a great variation to the traditional squat and will work to really build lower body strength with a host of other benefits. We all know we need some sort of a squat in our routine and often times the traditional high low bar squat is a lot on our body. Finding a safe and effective alternative can work to develop strength, power, and stability while still giving us great foundational support for sport specific and functional strength. Without it, our training and performance can suffer and that’s something we just don’t want or need.

Let’s check out this great exercise in the kneeling squat and see what it’s all about. From what it is, to muscles worked, the great benefits, and how to perform it, you will be well on your way to tackling any lift that comes your way by building a great foundation for lower body strength.

kneeling squat

What Is The Kneeling Squat?

The kneeling squat shares all the same characteristics of a traditional back squat but does so by protecting your knees. Since the barbell back squat is one of the best strength building exercises and one of the big three powerlifts, the benefits of having a squat in your workout routine is undeniable. The kneeling squat is versatile and can be done anywhere, with or without equipment, although with equipment will surely enhance those gains. Kneeling squats are perfect for those you may struggle with glute engagement during a traditional squat in order to help establish better mind-muscle connection and form to tackle any lift that comes your way (1).

Muscles Worked

The kneeling squat is a great lower body builder and one to definitely not overlook. As a great form of a squat, this will work your quads and hamstrings as they are required throughout the entire movement. With the bend followed by the upward movement, you rely on these muscles for the full range of motion. Your glutes get some serious work done, both the gluteus maximus and the gluteus medius. Responsible for assisting the movement and providing stability, this is big bonus with this exercise. Depending on if you use a barbell or dumbbells, your arms may get work done with the dumbbells given the way you have to hold them.

squat

Benefits Of The Kneeling Squat

The benefits of this exercise are great and should absolutely not be ignored, for they can really work for lower body strength and functionality as you seek gains with other big lifts. Benefits include:

  • Strengthening lower body muscles: This is a great exercise for working your glutes, quads, and hamstrings (2).
  • Activate glutes: Really work to activate glutes to enhance strength and valuable stability needed on other big lifts (3).
  • Develop power and stability: Like any good lower body exercise, this can really enhance all areas of your power and stability to aid in sport specific movements and those more functional ones.
  • Low impact on your knees: A great variation to the squat that works to protect your knees (4).
  • Allow for higher reps: Being in a slightly different, less vulnerable position, this will work to allow for higher reps to maximize hypertrophy.
  • Good for rehab: Work to bounce back from an injury or soreness while still working on strengthening those lower body muscles.

How To Perform It

Here are the steps for performing the kneeling squat:

  1. Begin in a kneeling position with your knees around shoulder width apart, similar to a regular squat. Place the bar on your back, just above your shoulder blades.
  2. With your back straight and core tight, slowly lower into a squat until your glutes touch your heels.
  3. As you drive back to the starting position, extend your pelvis forward similar to a deadlift and make sure to squeeze your glutes at the top.
  4. Reset and repeat for your desired amount of reps.

Alternative Exercises

Knowing some great alternatives can help add variety to your workout while still aiding in that valuable growth and other benefits of a squatting exercise. Here are some great alternatives to try:

  • Kneeling squats with dumbbells
  • Kneeling squats with resistance bands
  • Kneeling squat jump
  • Box squat
  • Goblet squat

Featured Supplement

When it comes to any exercise, we want to start building up our supplementation shelf to reflect all of our hard earned gains. For something like this exercise, looking to a creatine supplement can make sure we give our bodies the proper fuel they need to thrive and build that desired muscle. Creatine will work to build muscle and allow for that sculpted physique to start to take shape and it is no wonder why so many have gravitated towards this supplement. Let’s check out a great creatine product from Transparent Labs that can boost all your gains.

Transparent Labs StrengthSeries Creatine HMB

Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.

Price: $39.00/ 30 servings

Code GENIRON10 For 10% Off

Transparent Labs StrengthSeries Creatine HMB

Transparent Labs StrengthSeries Creatine HMB

Transparent Labs StrengthSeries Creatine HMB

Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.

Shop Transparent Labs

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!


Check out our list of the Best Creatine Supplements for more great muscle building products!


Wrap Up

The kneeling squat is the perfect squatting variation to allow for continued growth while still giving you the benefit of working on strength and glute activation for all your desired gains. Since we all need a good squat in our routine, it is important to know what is out there so we can still see the gains we want most. Give the kneeling squat exercise a try and see what this can do for all of your gains today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Transparent Labs and Envato

References

  1. Del Vecchio, Luke; Daewoud, Hays; Green, Shannon (2018). “The health and performance benefits of the squat, deadlift, and bench press”. (source)
  2. Lucero, Rhys A. J.; Fry, Andrew C.; LeRoux, Christopher D.; Hermes, Matthew J. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
  3. Neto, Walter K.; Soares, Enrico G.; Vieira, Thais L.; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
  4. Chandler, T. J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)

About Austin Letorney

Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility