Barbell Squat (On Knees)

QuadricepsBarbellBeginner
1. Set up a barbell on a squat rack at a height that allows you to kneel comfortably underneath it. 2. Position yourself under the bar, placing your knees on the ground shoulder-width apart, with your toes pointing slightly outwards. 3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 4. Engage your core and glutes, and lift the barbell off the rack by straightening your arms. 5. Lower your hips and bend your knees, as if you are sitting back onto your heels, while maintaining an upright posture. 6. Continue descending until your thighs are parallel to the ground, or as close to parallel as possible. 7. Push through your heels and extend your hips and knees to return to the starting position. 8. Repeat the squat for the recommended number of repetitions.

How to perform the Barbell Squat (On Knees)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Squat (On Knees) using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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