Intermediate
BARBELL SQUAT (ON KNEES)
Upper legs
Body Part
Quads
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
2
Step:2 Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
3
Step:3 Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
4
Step:4 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
5
Step:5 Pause for a moment at the bottom, then push through your heels to return to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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