Kneeling Squat

Starting Position

• knee on the ground, a fitness mat or place a folded towel below your knees
• the knees are hip width apart
• the thighs rest on the calves
• the upper body is upright
• you can cross the arms in front of your chest or stretch them out in front of you
• your sight goes straight ahead

Correct Execution

• brace the glutes and bring the hip forward, until your body forms a line from head to knees
• your knees are in a 90 degree angle
• do not let the knees wander outwards
• keep the back straight
• sink down to the starting position again
• do not let the thighs rest on the calves completely, this would take tension from the muscles
• go on to the next rep immediately

tips for the workout

1. position a barbell on your lower shoulder area to make the exercise more difficult
2. a partner can help you with the weight
3. alternatively you can put on filled backpack and/or hold a dumbbell or kettlebell in front of your body