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upper legs#0096

barbell squat (on knees)

An upper legs exercise for your quads, done with barbell. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Quads
Equipment
Barbell
Type of move
Squat
Difficulty
Some experience
barbell squat (on knees) demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “squat” moves

How to do it well

  1. Feet about shoulder-width, toes turned out slightly.

  2. Brace your core before you sit down between your heels.

  3. Knees track in line with your toes all the way down.

  4. Drive up through the whole foot and finish tall.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
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The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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More with barbell

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