Barbell Squat (On Knees)
Gym Exercise Card
Equipment
The barbell squat on knees is a variation of the traditional squat focusing on core and hip stability while enhancing quadriceps engagement. It is performed in a kneeling position, reducing lower back strain, and allowing greater emphasis on the anterior chain muscles.
How to do it
- Start in a kneeling position with a barbell across your upper back.
- Engage your core and keep your torso upright.
- Bend at the hips to lower your body towards the ground.
- Reverse the motion by extending your hips and returning to the starting position.
- Maintain a straight back and steady barbell positioning throughout.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Rectus Abdominis
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