10 Best Kneeling Squat Alternatives for Glute Strength
What can I do instead of Kneeling Squat? Use movements that load hip extension: barbell hip thrust, Bulgarian split squat, goblet squat, trap‑bar deadlift, and reverse lunge. Cue a full hip drive and squeeze the glutes at lockout to maximize glute‑max activation while maintaining a neutral spine and braced core.
Original Exercise: Kneeling Squat
How to Perform Kneeling Squat
- Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
- With your head looking forward, sit back with your butt until you touch your calves.
- Reverse the motion, returning the torso to an upright position.
Pro Tips
- Category: Powerlifting
- Force: Push
- Movement type: Compound
Best Kneeling Squat Alternatives
1. Barbell Full Squat (back Pov)
89.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower your body until your thighs are parallel to the ground or slightly below.
2. Barbell Full Squat (side Pov)
89.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower your body until your thighs are parallel to the ground or slightly below.
3. Barbell Speed Squat
88% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top.
4. Barbell Low Bar Squat
87.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and the barbell resting on your upper back.
- Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
5. Barbell High Bar Squat
85.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Place the barbell on your upper back, resting it on your traps.
- Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
- Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, extending your hips and knees.
6. Barbell Full Squat
84.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower yourself until your thighs are parallel to the ground or slightly below.
7. Barbell Hack Squat
84.3% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- Hold the barbell behind your legs, resting it on your upper thighs.
- Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
8. Barbell Narrow Stance Squat
83.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and toes pointing slightly outward.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment, then push through your heels to return to the starting position.
9. Barbell Jefferson Squat
81.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
- Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
- Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- Push through your heels to stand back up to the starting position.
10. Barbell Jump Squat
81.7% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Once you reach the bottom of the squat, explode upwards by jumping off the ground.
- As you jump, extend your hips, knees, and ankles, pushing through your toes.
- Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.
Why You Might Need a Kneeling Squat Alternative
You may replace the kneeling squat due to knee pain, limited hip mobility, lack of a squat rack, or a need for greater progressive overload. The kneeling squat biases hip extension and raises glute recruitment but can limit load and range for hypertrophy. Alternatives change the biomechanics: a hip thrust loads horizontal hip extension to hit glute max under heavy load, Bulgarian split squats lengthen the glute under eccentric tension for unilateral control, and trap‑bar deadlifts enable heavier loads with reduced anterior shear. Cue a controlled eccentric and drive through the heel to emphasize glute activation and protect compromised joints.
How to Choose the Right Substitute
Pick a substitute based on your goal, available equipment, and movement limits. For maximal glute isolation and hypertrophy choose barbell hip thrusts—anchor shoulders on a bench, drive through the heels, and hold the top squeeze to target glute fibers. For unilateral strength and stability choose Bulgarian split squats—keep an upright torso and push the front heel to load the glute and quad. If you need heavier overload with safer spinal mechanics choose a trap‑bar deadlift—hinge at the hips with a neutral spine so hamstrings and glutes take the load. Prioritize progressive overload and consistent glute activation on every rep.
Frequently Asked Questions
What muscles does Kneeling Squat work?
The kneeling squat primarily targets the gluteus maximus through hip extension, with secondary activation of the hamstrings and stabilizing contribution from the quads. You also recruit the core and hip abductors to maintain balance; cue a posterior hip drive to feel the glutes engage.
What is the best bodyweight alternative to Kneeling Squat?
A single‑leg hip thrust (bodyweight) is the best bodyweight alternative for glute focus—place your upper back on a bench, drive one heel into the floor and fully extend the hip to maximize contraction. The movement emphasizes horizontal hip extension and isolates the glute while minimizing knee stress.
Can I build muscle without doing Kneeling Squat?
Yes—muscle growth requires progressive overload and targeted activation, not any single exercise. Use heavy hip thrusts, trap‑bar deadlifts, or high‑volume Bulgarian split squats and cue slow eccentrics plus a full hip squeeze to load glute fibers effectively.
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