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Intermediate
Quads
Barbell Squat (on Knees)
This exercise is a squat done on your knees. It works the front of your legs, your bottom, and the back of your legs. You need a strong tummy and good balance to hold the bar safely.
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How to Perform
- 1Kneel on the floor with your knees apart like your hips and your toes pointing forward.
- 2Put a barbell on your shoulders and hold it with your hands a little wider than your shoulders.
- 3Tighten your tummy muscles and keep your chest up while you slowly lower your body by bending your knees. Keep your back straight.
- 4Go down until your upper legs are flat like a table, or as low as you can comfortably go.
- 5Stop for a second at the bottom, then push from your heels to go back to the start.
- 6Do this as many times as you need.
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