Barbell Squat (On Knees)

How to perform

Instructions:
1. Start by setting up a barbell with light to moderate weight on a squat rack.
2. Place a padded mat on the ground in front of the barbell and kneel on it with your knees hip-width apart.
3. Position yourself directly under the barbell and slide your head through the barbell, allowing it to rest on your upper back and shoulders.
4. Engage your core and keep your back straight as you push your hips back and lower your body towards the ground.
5. Keep your chest up and maintain a neutral spine as you slowly descend into a squat position, making sure your thighs are parallel to the ground or lower.
6. Pause at the bottom of the squat for a second to ensure proper form and activation of the targeted muscles.
7. Exhale as you push through your heels to return to the starting position, keeping your core engaged throughout the movement.
8. Repeat for the desired number of repetitions.

Note: It is important to ensure proper form and technique while performing the Barbell Squat (on knees) exercise to prevent injury and maximize its effectiveness. Start with a light weight and gradually increase as you become more comfortable with the movement. Consult with a fitness professional if you are unsure about how to perform this exercise correctly.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.