Legs · Barbell
on Knees Barbell Squat
How to do the on knees barbell squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Kneel upright on a pad with a barbell across your upper back and your hips fully extended. Sit your hips back toward your heels under control, then drive forward by squeezing your glutes to return to the upright kneeling position. Keep your torso tall and core braced throughout.
- 1Feel your glutes and quads load as you sit back toward your heels
- 2Squeeze your glutes hard to drive your hips forward to the top
- 3Keep your core braced and torso tall to protect your lower back
Common mistakes
- Don't arch or round your lower back at the top or bottom
- Avoid sitting back faster than you can control
- Don't let the bar roll up your neck; keep it on your traps
Muscles worked
The on knees barbell squat mainly works the glutes, with the lower back, quads, upper abs, and hamstrings assisting.
- GlutesPrimary
- Lower BackSupport
- QuadsSupport
- Upper AbsSupport
- HamstringsSupport
- Upper TrapsMinor
- Lower AbsMinor
Kovo programs the on knees barbell squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.