Squat on knees with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Description: Set up a barbell in a power rack or Smith machine at knee-to-shoulder height. Ensure safety pins are in place if using a power rack. Kneel under the bar on a soft mat to protect your knees. Position the back of your shoulders under the bar and grasp it at both sides. Extend your hips to dismount the bar. If using a Smith machine, rotate the bar to unlatch it from the rail. Keep your head up and your back straight. Inhale as you flex your hips and sit back until your buttocks touch your calves. Exhale as you extend your hips and return the bar to the starting position. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00091

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Use Proper Padding: Place a mat or padding underneath your knees to avoid discomfort or injury.
Control Your Movement: Focus on maintaining a controlled and steady movement throughout the exercise. Avoid sudden jerky motions.
Core Engagement: Keep your core muscles engaged throughout the movement to maintain stability and balance.
Maintain Proper Barbell Position: Ensure that the barbell rests comfortably on your upper back and shoulders, rather than on your neck, to prevent strain.
Knee-Foot Alignment: Keep your knees aligned with your torso. Avoid letting them bow out or come too close together.
Breath Control: Inhale deeply before you start the descent and exhale as you rise back up. Proper breathing can help you maintain better control and stability.
Avoid Hyperextension: Focus on moving only your hips and keeping your spine neutral. Avoid hyperextending your back or neck.
Spotter or Safety Rails: If you are lifting heavy weights, consider having a spotter or using safety rails to prevent accidents.
Warm-Up: Always start with a good warm-up to get your muscles prepared for the workout and reduce the risk of injury.
Gradual Progression: Start with a lighter weight to master the form before progressively adding more weight.

Exercise overview

Exercise tips and tricks

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