RB Kneeling Squat: How to Do It & Muscles Worked
The RB Kneeling Squat (resistance band kneeling squat) is a minimal‑equipment, hip‑dominant pattern that targets the gluteus maximus and hamstrings. Perfect for home or gym to build a strong, efficient hip extension.
How to do RB Kneeling Squat (step‑by‑step)
- Anchor the band: Fix one end behind you at hip height (strap, pillar, rack). Loop the other end around your hips.
- Start position: Kneel on a cushioned surface. Knees hip‑width, torso tall, core lightly braced.
- Set band tension: Keep a light pre‑tension so the band pulls slightly backward at hip level.
- Hinge back: Sit your hips back like a hinge. Keep the spine neutral—don’t collapse into the lower back.
- Drive: Exhale and drive hips forward. Squeeze the glutes and reach a tall, balanced kneeling lockout.
- Lock & feel: Hold the top for ~1s to feel the glute contraction.
- Controlled return: Inhale, push hips back and repeat.
- Tempo guide: 2‑0‑2 (down 2s, no pause, up 2s).
Muscles worked
Primary
- Gluteus maximus (main hip extension)
- Hamstrings (assist in hip extension)
Secondary
- Core (transverse abdominis, obliques – stabilization)
- Spinal erectors (isometric stabilization)
- Quadriceps (minor contribution)
Coaching cues (form & technique)
- Lock hips, not back: Feel the glute squeeze at the top; avoid excessive lumbar arch.
- Breathing: Inhale on the way back, exhale on the drive; keep a light brace.
- Band tension: Light‑to‑moderate at start → moderate‑to‑high at lockout.
- Knee comfort: Use a pad; don’t jam kneecaps—control the load from the hips.
- Gaze: Neutral; avoid craning the neck.
Common mistakes
- Over‑extending the lower back: Extending the spine instead of the hips. Fix: ribs down, glutes tight at lockout.
- Anchoring too high: Misaligned force vector; hip height works best.
- Rushing reps: Reduces time under tension; keep the 2‑0‑2 tempo.
- Ignoring knee discomfort: Add more padding, adjust angles, or regress if needed.
Sets/Reps & programming
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Learning/Form | 2–3 | 8–10 | 45–60 s | Light‑moderate band, 2‑0‑2 tempo |
| Hypertrophy | 3–4 | 10–15 | 60–90 s | 1‑second squeeze at the top |
| Endurance | 2–3 | 15–20 | 45–60 s | Moderate band, smooth tempo |
Within a session: Pair on lower‑body/hip days with glute bridge, hip thrust or banded RDL for a solid posterior‑chain combo.
Regressions & progressions
Regress (make it easier)
- Use a lighter band.
- Shorten range of motion (half reps).
- Remove the top pause.
Progress (make it harder)
- Heavier band or double band.
- 3‑second eccentric + 2‑second pause at the top.
- Optimize anchor height closer to hip line.
- Add load (light kettlebell/dumbbell at chest) – keep spinal control.
Safety & setup
- Anchor the band to a solid point; check for slack or wear.
- Use a soft pad for knees.
- If pain appears, stop immediately; adjust angles or resistance.
Want a plan built for you?
The RB Kneeling Squat is excellent for building hip strength and posture. The best results come from personalized periodization and loading.
FAQ
Is RB Kneeling Squat beginner‑friendly?
Yes—ideal for beginners and intermediates. Adjust band resistance to scale difficulty.
My knees are sensitive—can I do this?
Use a soft mat and shorten the range at first. If discomfort persists, switch to an alternative hip‑dominant movement.
How often should I train it?
2–3 times per week with at least one rest day between sessions is a solid start.
What does it pair well with?
Glute bridge, hip thrust, banded RDL, and lateral band walk make great combinations.
