Kneeling Squat: Build Strong Glutes, Better Hip Drive & Low-Impact Lower-Body Strength

Ever done squats and thought, “Why are my quads doing all the work?” The kneeling squat finally puts your glutes in the spotlight. Short answer: yes, it works — especially for glute growth without knee strain. Grab one of our best-selling fixed barbells and let’s fire up those hips the right way.

What Is the Kneeling Squat?

Definition & movement pattern — how the kneeling squat works vs standard squat

If you’ve ever struggled to “feel your glutes” during squats, the kneeling squat might surprise you.
You start on your knees, sit your hips back, then drive them forward with control. No ankle bending. Minimal knee movement. All hips and glutes.

Compared to a standard squat, it takes the lower legs out of the equation so the glutes can finally do the job they were hired for. Think of it as a squat that cuts the noise and gets straight to the point.

Kneeling Squats vs Regular Squats — load pattern, joint stress, and mobility demands

When it comes to kneeling squats vs standing squats, they feel like two completely different exercises.
Standing squats spread the load across your knees, ankles, and hips. Kneeling squats shift that work almost entirely to the hips and glutes.

If you deal with knee pain when squatting down or kneeling, this version often feels kinder to the joints. It also needs far less mobility, so beginners and anyone with tight ankles or hips can get solid results quickly.

Why this variation matters — glute focus, reduced knee stress, and hip-extension strength

This movement is a glute-first powerhouse.
By removing the knee bend, the focus swings to hip extension—one of the most important movement patterns for strength, speed, and power.

If you want stronger glutes, better deadlift lockout strength, or a lower-impact alternative to squats, kneeling squats deserve a spot in your routine.

Kneeling Squat Muscles Worked

Primary muscles — glutes, hamstrings

The main kneeling squat muscles worked are the glutes and hamstrings. This is a rare squat variation that doesn’t let your quads steal the show.
Lifters looking for kneeling squats for glutes will instantly understand why this exercise has become so popular.

Secondary & stabilisers — core, hip flexors, lower back, quads

Your core works to keep your torso upright.
Hip flexors, lower back, and quads provide support so you don’t collapse forward or overextend.

It’s a small list of helping muscles, but the glutes still carry most of the workload here.

Why kneeling squats are popular for glute development

You don’t need a heavy barbell on your back to build stronger glutes.
Kneeling squats force your glutes to fire without distractions from balance, ankle mobility, or knee dominance.

People notice fast changes—especially those who struggle to “switch on” their glutes in regular squats or lunges.

How to Do Kneeling Squats with Proper Form

Setup — kneeling stance, foot/toe position, torso alignment

Use a mat or folded towel to protect your knees.
Kneel with your legs hip-width apart. Keep your toes tucked if you want more stability, or untucked if that feels better for your joints.

Brace your core lightly and keep your chest tall before you begin.

The movement — how to sit back, engage glutes, and extend hips powerfully

Sit your hips back towards your heels with control.
Then drive your hips forward and squeeze your glutes hard at the top.

The movement should feel like the top half of a deadlift or hip thrust—not a bounce.

Key form cues — upright torso, neutral spine, controlled reps, no hip thrusting

Keep your ribs down, spine neutral, and avoid leaning back to “fake” the squeeze.
Slow, controlled reps work better than rushing. You want tension, not momentum.

Common mistakes & how to fix them — arching back, leaning forward, knee discomfort

If your lower back takes over, stop before full lockout and squeeze from the glutes.
If you lean forward, imagine lifting your chest slightly as you rise.
Knees hurt? Add more padding or reduce range until it feels smooth.

Variations & Alternatives to the Kneeling Squat

Weighted kneeling squat variations — barbell kneeling squats, dumbbell kneeling squats, resistance band kneeling squats

Start with bodyweight, then level up.
A dumbbell kneeling squat is a great starting point—hold the weight close to your chest.
A barbell kneeling squat is loaded like a back squat.
A resistance band kneeling squat increases tension at the top, giving your glutes an extra burn.

Machine-based & gym variations — Smith machine kneeling squats, cable kneeling squats

The Smith Machine Kneeling Squat offers stability so you can push heavier loads safely.
Cable variations add constant tension and are great for high-rep glute burnouts.

Alternatives for similar benefits — hip thrust, glute bridge, sissy squat, half-kneeling squat

No equipment? A glute bridge or hip thrust will give similar glute engagement.
The half kneeling squat, kneeling sissy squat alternative, or kneeling jump squat add variety depending on your goal.

When to use each variation — beginners, glute focus, knee-friendly training, limited equipment

– Beginners: Bodyweight or DB kneeling squat
– Glute focus: Banded or Smith machine versions
– Knee-friendly: Cable or lightly loaded variations
– Limited equipment: Bands or bodyweight at home

Programming & Training Tips for Kneeling Squats

How many reps & sets for strength, glute growth, or warm-ups

Strength: 5–8 reps with added load
Glute growth: 8–15 slow reps
Warm-ups or activation: 12–20 controlled reps

How often to include kneeling squats in your weekly plan

1–2 sessions per week is more than enough.
Because they’re low-impact, they pair well alongside heavier leg exercises.

Where kneeling squats fit best in a workout (leg day, glute day, pre-activation, knee-friendly alternative)

Use on a glute-focused day to fire up the posterior chain.
As a warm-up, they help “wake up” the glutes before squats or deadlifts.

They’re also a solid replacement on days where knee-heavy training just doesn’t feel good.

Progression strategies — adding weight, increasing range, slow tempo, pause reps

Increase load gradually, slow down the tempo, pause at the bottom or top, or add bands.
Progress doesn’t have to mean heavier—it can mean smarter tension.

Benefits of Kneeling Squats

Glute activation without heavy spinal loading

This is one of the few squat variations that can build your glutes without stacking weight on your spine.
A great win for anyone training at home or trying to avoid heavy back loading.

Lower-impact option for knee-pain & squat mobility limitations

If standing squats leave your knees complaining, kneeling squats are a low-impact alternative.
They demand far less ankle and hip mobility, making them friendly for tight or recovering lifters.

Trains hip drive strength for deadlifts, jumping & athletic movement

Strong hip drive is the engine behind explosive movement.
Kneeling squats train that pattern directly, helping with deadlifts, sprints, jumps, and even everyday lifting.

Great for beginners, home workouts, or return-to-training rehab

They’re simple to learn, require minimal equipment, and feel approachable.
Perfect if you’re easing into training or rebuilding confidence in lower-body strength.

Safety Tips & Mobility Considerations

Knee-comfort tips — padding, shin alignment, toe support

Comfort first. Add padding, adjust shin angle, or switch between toes tucked or untucked.
The goal is smooth movement—not forcing discomfort.

What to do if you feel knee pain when squatting down or kneeling

Shorten the range, reduce load, or switch to a more supportive variation.
Persistent discomfort? Use a half-kneeling version or glute bridge until strength improves.

Warm-up drills — hips, glutes, core prep for powerful hip extension

Spend 2–3 minutes warming up.
Try glute bridges, banded walks, or hip openers so your glutes switch on before the first rep.

Final Takeaway — Why Kneeling Squats Deserve a Spot in Your Routine

The kneeling squat is a simple, joint-friendly movement that packs a punch for glute strength, hip power, and lower-body control.
It’s ideal for lifters chasing glute gains, beginners learning hip mechanics, or anyone wanting a low-impact alternative to traditional squats.

If you want to add load, train with equipment that feels solid and comfortable. Our best-selling fixed barbells and Olympic grip plates from Troy, York, TAG Fitness, TKO, Body-Solid, and more offer smooth handling and durability. Weekly 5% discount codes and bulk pricing apply, with fixed barbells from 20 lb to 115 lb and plates from 2.5 lb to 100 lb.

Add 3 sets to your next glute session. Slow down, squeeze hard, and enjoy the difference consistency makes.