10 Best Barbell Squat (On Knees) Alternatives for Quad Development

The Barbell Squat (On Knees) is done kneeling with a barbell. Ranked closest by our scoring: Quads, the Rocket Jump and the Bench Jump.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Squat (On Knees)

Barbell Squat (On Knees)Play demonstration
Primary muscle
Quads
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Hamstrings, Calves

How to perform Barbell Squat (On Knees)
  1. Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
  2. Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
  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. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Squat (On Knees) Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Squat (On Knees) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    QuadsPlay demonstration

    1. Quads

    75% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the quads with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
    3. Keep your chest up and your back straight.
    4. Lower yourself until your thighs are parallel to the ground.
    5. Push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Barbell Squat (On Knees)
  2. Rocket Jump

    2. Rocket Jump

    73% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
    2. To initiate the move, squat down halfway and explode back up as high as possible.
    3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
  3. Bench Jump

    3. Bench Jump

    73% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a short squat in preparation for the jump; swing your arms behind you.
    3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
    4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
    5. Turn around and face the opposite direction, then jump back over the bench.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
  4. Squat To Overhead ReachPlay demonstration

    4. Squat To Overhead Reach

    72% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
  5. Squat To Overhead Reach With TwistPlay demonstration

    5. Squat To Overhead Reach With Twist

    72% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
  6. Backward JumpPlay demonstration

    6. Backward Jump

    72% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and jump backwards, pushing off with both feet.
    3. Land softly on the balls of your feet, bending your knees to absorb the impact.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than the Barbell Squat (On Knees)
  7. Forward JumpPlay demonstration

    7. Forward Jump

    72% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Swing your arms back for momentum.
    4. Jump forward explosively, extending your hips, knees, and ankles.
    5. Land softly on the balls of your feet and immediately go into the next jump.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than the Barbell Squat (On Knees)
  8. Frog Hops

    8. Frog Hops

    72% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
    2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Barbell Squat (On Knees)
  9. Bodyweight Squat

    9. Bodyweight Squat

    69% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Barbell Squat (On Knees)
  10. Semi Squat JumpPlay demonstration

    10. Semi Squat Jump

    68% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling

Barbell Squat (On Knees) FAQ

What muscles does Barbell Squat (on Knees) work?

Barbell Squat (on Knees) primarily targets the quadriceps via knee extension, with secondary activation of the gluteus maximus and adductors depending on torso angle. Keep your knees tracking over your toes and maintain an upright torso to emphasize vastus lateralis and medialis engagement.

What is the best bodyweight alternative to Barbell Squat (on Knees)?

The single-leg Bulgarian split squat is the top bodyweight substitute because it isolates the quads while reducing spinal load. Cue a slightly forward shin angle, keep your torso tall, and drive through the front mid-foot to maximize knee-extension torque and quadriceps activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology