Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Squat (On Knees)
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 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.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Bodyweight
Backward Jump
Quads · Upper Legs
Intermediate6
Bodyweight
Balance Board
Quads · Upper Legs
Intermediate6
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9
Barbell
Barbell Bench Front Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Bench Squat
Quads · Upper Legs
Advanced12
Alternatives
Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Bodyweight
Backward Jump
Quads · Upper Legs
Intermediate6
Bodyweight
Balance Board
Quads · Upper Legs
Intermediate6
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9