T Nation

Kneeling Squat


this looks like a good idea to me has any one done these? if so would it help my squat and deadlift

its sort of like doing the verry botom part of a squat so would it help me out of the hole on squats?

A friend of mine told me once that Tom Platz did these on occasion during his heyday. I’m not sure if that is true or not, but I do know he had amazing quads.

It depends on your weak area. I feel it in my butt and thighs when I do them. You need to use much heavier weight than squatting. I have only done them twice but I do like them.

Since my trouble area are my abs, I switched to Overhead Squats. My trainer feels these are the reason my squat and deadlift are increasing.

Sled drags are great for increasing squats.

Thats a quad killer movement.

either way I like excercises I can pile the weight on so Il try it

[quote]cvb wrote:
It depends on your weak area. I feel it in my butt and thighs when I do them. You need to use much heavier weight than squatting. I have only done them twice but I do like them.

Since my trouble area are my abs, I switched to Overhead Squats. My trainer feels these are the reason my squat and deadlift are increasing.

Sled drags are great for increasing squats.[/quote]

I looked into buying a sled but they arent cheap so I gave up

[quote]n3wb wrote:
cvb wrote:
It depends on your weak area. I feel it in my butt and thighs when I do them. You need to use much heavier weight than squatting. I have only done them twice but I do like them.

Since my trouble area are my abs, I switched to Overhead Squats. My trainer feels these are the reason my squat and deadlift are increasing.

Sled drags are great for increasing squats.

I looked into buying a sled but they arent cheap so I gave up
[/quote]

Dude make one, I’m finishing mine this weekend, shoot me a PM and I’ll send you pictues and directions on houw to make it.

WTF. Are you worried you can’t damage your knees enough with the regular squat?

We had this guy at the gym who would always find a kneeling version of any exercise. Kneeling biceps curls, kneeling cable flyes, …

it dosent feel like a knee movement to me more of a hip movement

Looks like a great way to tear something.

Even if you can “Pile the weight on” I don’t think that would be a good idea.

This looks like it could be a great exercise if performed as an assitance lift in the 12-15 rep range.

love that shit got 350 for 11 thats more than I have deadlifted and on my first try

kneeling squats are here to stay!

I first learned of kneeling squats from reading Louis Simmons articles back in 99. Back then I was very much involved in power lifting. I decided to give them a shot. What I found was that you can go very heavy for reps. The most I ever got up to was in the ballpark of high 800lbs to low 900lbs I always used reps of 8-15.

Kneeling Squats are much like leg press if you can do one you can do many. I would have to say they worked for me I gained 50lbs on my squat in two months. However, I developed shin splints due to the high amount of stress that is on the lower legs. This exercise will stretch the dorsi flexors of the ankle like you would not believe, but with enough weight and enough reps you may start to develop shin splints.

Once you get the strength of your glutes to certain level you will not need to keep the kneeling squat in your regular workout. It can really help a quad dominate person shift their strength to muscle of the lower half of the posterior chain. You can see this when you really start to sit back when you squat.

I Personally have not used this exercise in my workouts for a few years but just started one of my pro baseball players on it because he needs to grow an a**

A few key points to remember when doing kneeling squats:

  1. make sure you have safety bars set up (this exercise can make you a pancake real fast)

  2. keep your back as upright as possible to maximize the work on the glutes and use less back ( you will be using more weight then you lower back is ready to hold)

  3. Wear a Belt! For the same reason as #2

  4. Be very careful to not allow the bar to twist with heavy weight unless you want to pull an oblique muscle.

Big Mike

[quote]n3wb wrote:
it dosent feel like a knee movement to me more of a hip movement [/quote]

The movement of the kneecap is not free, pushing the it in the joint, especially in the up position.

I wouldn’t recommend this to anybody.

[quote]zawa wrote:
I first learned of kneeling squats from reading Louis Simmons articles back in 99. Back then I was very much involved in power lifting. I decided to give them a shot. What I found was that you can go very heavy for reps. The most I ever got up to was in the ballpark of high 800lbs to low 900lbs I always used reps of 8-15.

Kneeling Squats are muck like leg press if you can do one you can do many. I would have to say they worked for me I gained 50lbs on my squat in two months. However, I developed shin splints due to the high amount of stress that is on the lower legs. This exercise will stretch the dorsi flexors of the ankle like you would not believe, but with enough weight and enough reps you may start to develop shin splints.

Once you get the strength of your glutes to certain level you will not need to keep the kneeling squat in your regular workout. It can really help a quad dominate person shift their strength to muscle of the lower half of the posterior chain. You can see this when you really start to sit back when you squat.

I Personally have not used this exercise in my workouts for a few years but just started one of my pro baseball players on it because he needs to grow an a**

A few key points to remember when doing kneeling squats:

  1. make sure you have safety bars set up (this exercise can make you a pancake real fast)

  2. keep your back as upright as possible to maximize the work on the glutes and use less back ( you will be using more weight then you lower back is ready to hold)

  3. Wear a Belt! For the same reason as #2

  4. Be very careful to not allow the bar to twist with heavy weight unless you want to pull an oblique muscle.

Big Mike
[/quote]

thanks man this is the kind of post I was hopeing for

One last thing that should be common sense, use some sort of mat to kneel on. Your patellas (knee caps) should not have a problem most of the weight is on the ankle and tibial tuberosity. Either way the quads should be along for the ride. Let the strong muscles do the work.

[quote]zawa wrote:
One last thing that should be common sense, use some sort of mat to kneel on. Your patellas (knee caps) should not have a problem most of the weight is on the ankle and tibial tuberosity. Either way the quads should be along for the ride. Let the strong muscles do the work. [/quote]

Ok, but since the patellar ligament attaches to the tibial tuberosity, you don’t think that is a problem…with the entire quad mechanism taking that route?

The only way i could see doing this exercise is if the pad was placed lower than the tibial tuberosity…but i don’t like the looks of this exercise at all.

Hey, it is not a fun exercise no one said it is, but it is a great way to add some serious strength to weak qlutes. So what if the weight is pressing down on your patellar ligament, is that not what that little strap dose for people who have tendonitis. And trust me you want a mat under the whole leg.