barbell squat (on knees)

Equipment

barbell

Target muscle

quads

How to perform

1. 1

   Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.

2. 2

   Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.

3. 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. 4

   Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.

5. 5

   Pause for a moment at the bottom, then push through your heels to return to the starting position.

6. 6

   Repeat for the desired number of repetitions.