Back to Exercises
PowerliftingIntermediate
Kneeling Squat
Equipment
Barbell
Target Muscles
Glutes
Category
Powerlifting
Muscle Group
Glutes
Force Type
push
Mechanics
compound
Target Muscles
Glutes
Secondary Muscles
AbdominalsHamstringsLower back
Breathing
Exhale as you push the weight away from your body, inhale deeply as you return to the starting position.
Common Mistakes
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
Safety Tips
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
Variations
- •Try a close-grip stance to shift emphasis
- •Perform with a slower eccentric for more time under tension
- •Use a safety squat bar if available
Alternatives
- •Choose another exercise that targets the glutes
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
- •Try the same exercise with a barbell instead of dumbbells to handle heavier loads
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
- •Perform with just the bar or light dumbbells to groove the movement pattern
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Implement progressive overload by tracking every session and adding small increments
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system