barbell squat (on knees)
- Target
- quads
- Secondary
- glutes, hamstrings, calves
- Equipment
- barbell
- Body part
- upper legs
Instructions
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
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