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barbell squat (on knees)
upper legsquadsbarbell
Instructions
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Secondary Muscles
gluteshamstringscalves
Additional Information
The barbell squat (on knees) is a barbell-based exercise that primarily targets the quads. This exercise is particularly effective for upper legs development and can be incorporated into various workout routines.