All Exercises
Kneeling Squat
Isolates the glutes with a controlled kneeling hip-hinge motion, reducing knee strain while building hip strength.
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