10 Best Kneeling Squat Alternatives for Glute Strength

The Kneeling Squat is done kneeling with a barbell. Ranked closest by our scoring: the Bodyweight Drop Jump Squat, the Jump Squat and the Potty Squat With Support.

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.

  1. Best match
    Bodyweight Drop Jump SquatPlay demonstration

    1. Bodyweight Drop Jump Squat

    73% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat 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: bodyweight only, not free weights
    • Body position: standing, not kneeling
  2. Jump SquatPlay demonstration

    2. Jump Squat

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    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: bodyweight only, not free weights
    • Body position: standing, not kneeling
  3. Potty Squat With SupportPlay demonstration

    3. Potty Squat With Support

    67% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    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.

    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 Kneeling Squat
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  4. Bodyweight Squatting Row (With Towel)Play demonstration

    4. Bodyweight Squatting Row (With Towel)

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not glutes
    • 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

    61% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the quads rather than the glutes.

    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, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
  6. Bodyweight Squatting RowPlay demonstration

    6. Bodyweight Squatting Row

    60% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
    2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
    3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    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: lats, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  7. Squat To Overhead ReachPlay demonstration

    7. Squat To Overhead Reach

    60% 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, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Squat
  8. Single Leg Squat (Pistol) MalePlay demonstration

    8. Single Leg Squat (Pistol) Male

    60% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and arms extended in front of you.
    2. Lift your right foot off the ground and extend it forward.
    3. Slowly lower your body down by bending your left knee and pushing your hips back.
    4. Keep your chest up and your back straight as you lower yourself down.
    5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch legs.

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

    Why this matches
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
  9. One Leg SquatPlay demonstration

    9. One Leg Squat

    59% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Extend one leg forward, keeping it off the ground.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Push through your heel to return to the starting position.
    6. Repeat with the other leg.

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

    Why this matches
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than the Kneeling Squat
  10. Curtsey SquatPlay demonstration

    10. Curtsey Squat

    59% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

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

    Why this matches
    • Primary muscle: glutes, the same as the Kneeling Squat
    • Equipment: bodyweight only, not free weights
    • 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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