How to Do a Kneeling Squat: A Hinge Health Guide

For many of us, exercise isn’t about chasing the next fitness trend — it's about finding practical, effective ways to manage pain and improve mobility. (In other words, moves and routines that work and you can stick with.) If you have muscle or joint pain, you may be looking for exercises that help your body get stronger without causing a lot of strain or pain. That’s where the kneeling squat comes in. 

The kneeling squat is a variation of the traditional squat exercise, but it’s performed on your knees rather than standing. It’s designed to engage your glutes, hamstrings, and core while being gentler on your knees and lower back than a traditional squat. Whether you're looking to ease lower back pain, stretch your hips, or just move with more confidence, the kneeling squat could be a helpful part of your exercise routine. 

Here, learn more about the kneeling squat, how to do it, and how to modify it if needed. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What Muscles Does a Kneeling Squat Work? 

The kneeling squat is effective for building lower body strength (with an emphasis on the glutes and hamstrings) while also promoting core stability.

• Glutes, specifically the gluteus maximus. This is the main muscle of the buttocks and is responsible for hip extension. It’s one of the primary muscles worked in the kneeling squat. Strong glutes support your hips when you move. They also help with balance and reduce lower back pain during activities like walking, climbing stairs, and lifting.

• Hamstrings, located at the back of the thigh. These assist in hip extension, especially as you rise from the kneeling position. Your hamstrings play an important role in keeping your knees stable and allowing you to move your hips.

• Core. Your core includes your entire trunk, not just your abdominal muscles. During a kneeling squat, your abdominals and lower back muscles are especially engaged to maintain an upright posture throughout the exercise, providing stability and balance. A strong core provides support for your spine, reducing the risk of back pain and helping with balance during everyday activities. 

• Quadriceps. Although less engaged in a kneeling squat than in a traditional squat, the quadriceps (front of the thigh) still play a role in stabilizing your knees during the movement. These muscles are important for knee extension and stability, especially when doing things like standing up, sitting down, and walking.

• Hip flexors. These muscles help control your movement as you lower and lift your body during a kneeling squat. Flexible and strong hip flexors allow for efficient movement in your hips and lower body, helping prevent strains and supporting activities like sitting, standing, and running.

Kneeling Squat: Exercises and Modifications

To do a kneeling squat

• Begin in a high kneeling position on a soft surface (e.g., yoga mat, rug, or carpet) with your feet and knees as close together as possible and your arms crossed at your chest. 

• Your knees, hips, and shoulders should be in a straight line, and your toes can be tucked. 

• Send your hips back so your glutes tap your heels, keeping your torso as upright as possible. 

• Squeeze your glutes and hamstrings to return to the high kneeling position. 

As you do each rep, you might feel your butt and quadricep muscles working. 

Everyone is different, which is why you may need to modify this exercise to meet your needs.

To make a kneeling squat easier:  

• Begin in a high kneeling position and hinge at your hips. 

• Tilt your torso slightly forward as you lower your hips, sending your glutes toward your heels as far as you comfortably can. 

To make a kneeling squat harder: 

• Begin in a high kneeling position and maintain the straight line from your knees up to your head. 

• Hinge back at your knees, leaning your torso back toward your feet as far as you can instead of sending your glutes toward your heels. 

• Return to an upright position. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of a Kneeling Squat

Kneeling squats offer several benefits, particularly for strengthening and stabilizing key muscle groups and supporting joint health. 

• Glute strengthening. Kneeling squats primarily target the gluteus maximus, which is crucial for stabilizing your pelvis and supporting your hips. Strong glutes help alleviate lower back pain and help you find positions that are comfortable for you as you go about your day. 

• Reduced knee strain. Since the movement places less load on your knees compared to traditional squats, kneeling squats can help strengthen your lower body without exacerbating knee pain or putting stress on your knee joints. This can be particularly beneficial if you’re recovering from a knee injury or are experiencing a pain flare. 

• Improved hip mobility. The exercise encourages increased range of motion in your hips, promoting flexibility and mobility. This can help reduce hip stiffness and other hip-related issues.

• Core stability. Maintaining an upright posture during kneeling squats engages your core muscles, which helps improve spinal stability. This can lead to a healthy, comfortable posture and a reduced risk of lower back pain.

• Hamstring activation. Your hamstrings are engaged to a significant degree during the kneeling squat, which can help improve their strength and flexibility. This is important for supporting your knees and reducing the likelihood of hamstring strains.

• Lower back support. Kneeling squats strengthen your glutes and core, helping to balance the load placed on your lower back by allowing these muscles to share some of the effort.

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Shim, S., & Chung, Y. (2019). A comparison of trunk and lower extremity muscle activity during the performance of squats and kneeling squats in persons with stroke: a preliminary study. Physical Therapy Rehabilitation Science, 8(2), 86–92. doi:10.14474/ptrs.2019.8.2.86

2. How to Do Kneeling Squats With Perfect Form. (2021, September 9). MasterClass. Retrieved from https://www.masterclass.com/articles/kneeling-squat-guide