10 Best Kneeling Squat Alternatives for Glute Strength

The Kneeling Squat is done kneeling with a barbell. Ranked closest by our scoring: the Barbell Full Squat, the Weighted Squat and the Barbell Speed Squat. Four harder versions, among them the Kneeling Jump Squat and the Barbell Low Bar Squat, are listed below as progressions rather than swaps.

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

Original Exercise: Kneeling Squat

Kneeling Squat
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Hamstrings, Lower Back

How to perform Kneeling Squat
  1. 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.
  2. With your head looking forward, sit back with your butt until you touch your calves.
  3. Reverse the motion, returning the torso to an upright position.
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Ranked Kneeling Squat Alternatives

10 substitutes, ranked by how closely each one matches the Kneeling Squat 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Full SquatPlay demonstration

    1. Barbell Full Squat

    89% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want to work the glutes with less balance to manage.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower your body until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. 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 Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  2. Kneeling Jump SquatPlay demonstration

    Progression

    2. Kneeling Jump Squat

    90% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
    2. Hold a barbell across your upper back, resting it on your shoulders.
    3. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
    4. As you jump, push through your toes and fully extend your ankles, knees, and hips.
    5. Land softly back on the ground, bending your knees to absorb the impact.
    6. Immediately go into the next repetition, repeating the jump squat motion.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: kneeling, the same as the Kneeling Squat
  3. Weighted SquatPlay demonstration

    3. Weighted Squat

    89% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    6. 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 Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  4. Barbell Speed SquatPlay demonstration

    4. Barbell Speed Squat

    88% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  5. Barbell Low Bar SquatPlay demonstration

    Progression

    5. Barbell Low Bar Squat

    88% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  6. Barbell High Bar SquatPlay demonstration

    6. Barbell High Bar Squat

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    6. 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 Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  7. Barbell Hack SquatPlay demonstration

    7. Barbell Hack Squat

    84% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
    2. Hold the barbell behind your legs, resting it on your upper thighs.
    3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
    4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  8. Barbell Narrow Stance SquatPlay demonstration

    8. Barbell Narrow Stance Squat

    84% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
    4. Continue lowering until your thighs are parallel to the ground or slightly below.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. 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 Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  9. Barbell Jefferson SquatPlay demonstration

    Progression

    9. Barbell Jefferson Squat

    82% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
    3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
    4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
    5. Push through your heels to stand back up to the starting position.
    6. Repeat the movement, alternating your forward and back foot with each repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling
  10. Barbell Jump SquatPlay demonstration

    Progression

    10. Barbell Jump Squat

    82% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
    4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
    5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: free weights, the same as the Kneeling Squat
    • Body position: standing, not kneeling

Kneeling Squat FAQ

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.

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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