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How to Do Knee Squats With Perfect Form

kneeling squat tutorial
kneeling squats

By Nandika Puri

How to Do Knee Squats with Perfect Form – The kneeling squat is a bodyweight squat exercise designed to build lower body strength. Do a kneeling squat by first resting on your knees. Keeping your back straight, slowly lower your body until the backs of your thighs rest on your calves. Range of motion is accomplished by squeezing your glutes and pushing your hips forward to return to the starting position.

Knee Squat Benefits

Kneeing Squats Build Lower Body Strength

The kneeling squat is one of the best squat variations for toning your gluteus maximus. Focus your attention on the range of motion of the hip thrust. Additional lower body muscles worked with the kneeling squat include the quadriceps, hip flexors, adductor magnus, and hamstrings.

Kneeing Squats Build Core Strength

When done correctly, the kneeling squat helps build upper body strength by activating your abdominal muscles. Your abs help stabilize your lower back and support your entire body during the exercise.

Kneeling squats is a comfortable home exercise

You don’t need any special equipment to practice kneeling squats. Whether you work out at the gym or at home, knee squats are an effective and comfortable exercise to incorporate into your bodybuilding routine.

How to Do Knee Squats with Correct Form

  • For kneeling squats, start by doing 2-3 sets of 10-15 repetitions. Here are some ways to do kneeling squats with the correct form, namely:
  • Begin in a kneeling position with both knees on the mat with your toes bent and in contact with the floor.
  • Place your hands by your sides or hold them in front of your body.
  • Hinge your hips back and down while bending your knees, allowing your hips to move toward your heels. Your hips should stay in line with your knees. Your shoulders should end in front of your hips, above the middle of your thighs.
  • Pause briefly at the bottom of the movement, then press your glutes to initiate the upward movement.
  • Complete the movement by squeezing your glutes. Those are just a few ways to do kneeling squats with perfect form.

Those are some simple tricks on how to do knee squats that are good and right, you can do them wherever you are both indoors and outdoors.

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