Barbell squat (on knees)

How to do it

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

More quads exercises

• All fours squad stretchBodyweight
• Lying (side) quads stretchBodyweight
• Quick feet v. 2Bodyweight
• Squat to overhead reach with twistBodyweight
• Assisted prone lying quads stretchAssisted
• Chair leg extended stretchBodyweight
• Farmers walkDumbbells
• Band one arm single leg split squatResistance band

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.