Napra

Kneeling Squat

PowerliftingIntermediate GlutesAbdominalsHamstringsLower back Power rack / squat rackBarbell
Kneeling Squat, step 1
1. Kneel under the bar (on a pad), bar on your back; sit back toward your heels.
Kneeling Squat, step 2
2. Drive your hips forward with your glutes until knees, hips and shoulders line up; sit back slowly.

How to do it

  1. Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
  2. With your head looking forward, sit back with your butt until you touch your calves.
  3. Reverse the motion, returning the torso to an upright position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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