All Exercises
Kneeling Squat
Isolates the glutes with a controlled kneeling hip-hinge motion, reducing knee strain while building hip strength.
Last updated
Main Muscles
- Glutes
Supporting Muscles
- Hamstrings
- Abs
- Quadriceps
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How to perform
- Kneel upright on a mat with knees hip-width apart, holding an AguaForce weight close to your chest
- Keeping your torso tall, sit your hips back toward your heels
- Lower until you feel your glutes engage, without letting your torso collapse forward
- Squeeze your glutes to return to the tall kneeling position
Tips
- Keep the movement small and controlled
- Use a folded towel or mat under your knees for comfort
Kneeling Squat FAQ
What muscles does the kneeling squat work?
The kneeling squat mainly works your glutes, with your hamstrings, abs and quadriceps supporting the movement.
How much water should I put in the weight for the kneeling squat?
Fill one AguaForce weight to about 6–10 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the kneeling squat should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.