I wanted to try a new exercise today.. the kneeling squat. This exercise activates the glutes as no other squat variant does. The correct way to do the kneeling squat is as follows:
Set the bar to a good height in a squat rack. Kneel down behind the bar; use a pad when necessary. Slide under the bar, rack it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Hold the bar tight as if you are to dqueeze the bar. Unrack the weight. Sit back with your butt until you touch your calves. Reverse the motion, until you reach the starting point again.
This isn’t an exercise I would do every week. As I went heavier (the picture above is NOT my working weight) I noticed some pressure on my knees which wasn’t very comfortable. To me the hip thrust is by far the BEST glute activation exercise there is. Anyway have a look at my workout below, it took me little over an hour.. that’s including warm-up and cooling-down.
- Full barbell squats 4 sets 6-8 reps
- Kneeling squats 4 sets 8-10 reps
- Superset 4 sets
- Goblet squats 6-8 reps
- Leg lifts 15 reps
- Flutter kicks 30 reps
- Superset 3 sets
- Single-leg press 6-8 reps
- Calves on leg press 8-10 reps