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Barbell Squat On Knees

🏋️‍♂️ Strength / Weighted · Legs

Also known as: barbell squat (on knees)

Log it by text

Sets × Reps @ Weight
/log barbell_squat_on_knees 3x10@45
also valid: /log barbell-squat-on-knees 3x10@45 · /log barbell squat on knees 3x10@45
Sets × Reps
/log barbell_squat_on_knees 3x10
also valid: /log barbell-squat-on-knees 3x10 · /log barbell squat on knees 3x10
Reps
/log barbell_squat_on_knees 20
also valid: /log barbell-squat-on-knees 20 · /log barbell squat on knees 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Barbell Squat On Knees demonstration animation
Demo: Barbell Squat (On Knees) — © Gym visual

How to perform

🎯 QuadsGlutesHamstringsCalves🛠 Barbell
  1. Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
  2. Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
  3. Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Related Strength / Weighted exercises

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