---
title: "Dumbbell Kneeling Squat"
description: "Begin in a kneeling position with both knees on the floor, torso straight upright from knees to shoulders."
locale: en
slug: dumbbell-kneeling-squat
url: "https://hi.fitness/exercises/dumbbell-kneeling-squat"
primaryMuscle: "Glutes"
secondaryMuscles: ["Hamstrings","Lats","Lower Back","Quads"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/90da08e0-dumbbell-kneeling-squat.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Kneeling Squat

Begin in a kneeling position with both knees on the floor, torso straight upright from knees to shoulders.

## How to do it

1. Begin in a kneeling position with both knees on the floor, torso straight upright from knees to shoulders. Holding a dumbbell in each hand with a neutral grip (palms facing each other) at shoulder height.
2. Bend your knees further pushing your hips backward to sit back onto your heels, keeping your torso upright.
3. Push your hips forward and squeeze your glutes to return to the starting position.
4. Repeat the movement for the desired number of repetitions, maintaining a controlled motion throughout.

## Form tips

- Squeeze your glutes as you push your hips forward to maximize muscle activation.
- Keep your torso upright and avoid leaning forward during the movement.
- Use a controlled motion to avoid putting strain on your knees.

## Similar exercises

- [Barbell Kneeling Squat](https://hi.fitness/exercises/barbell-kneeling-squat) - Glutes · Barbell
- [Barbell Hip Thrust](https://hi.fitness/exercises/barbell-hip-thrust) - Glutes · Barbell
- [Barbell Deadlift](https://hi.fitness/exercises/barbell-deadlift) - Glutes · Barbell
- [Trap Bar Deadlift](https://hi.fitness/exercises/trap-bar-deadlift) - Glutes · Trap bar
- [Barbell Sumo Deadlift](https://hi.fitness/exercises/barbell-sumo-deadlift) - Glutes · Barbell
- [Barbell Glute Bridge](https://hi.fitness/exercises/barbell-glute-bridge) - Glutes · Barbell
- [Cable Individual Glute Kickbacks](https://hi.fitness/exercises/cable-individual-glute-kickbacks) - Glutes · Cable
- [Cable Pull Through](https://hi.fitness/exercises/cable-pull-through) - Glutes · Cable