Glutes
Kneeling Squat
A barbell squat performed from a kneeling position, emphasizing the glutes and core.
Energy burned
≈ 31 kcalFor 3 × 8–12, rest 90s · ≈ 5.4 kcal/min
Estimate range 23–39 kcal (±25 %)
Muscle mass worked19 %
Effort during a set9.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set a barbell on safety pins in a rack at about shoulder height while you kneel on a pad.
- 2Position the bar on your upper back.
- 3Sit tall with your core braced and hips extended.
How to perform
- 1Sit your hips back toward your heels while keeping your torso upright.
- 2Lower as far as you can control.
- 3Drive your hips forward to return to the tall kneeling position.
- 4Squeeze your glutes at the top.
