Step by step instructions, muscle activation and variants for the Squat and Knee.
Bodyweight compound movement that pairs a squat with a high knee raise at the top, challenging the quads, glutes, and hip flexors while improving balance and coordination. The knee drive adds a functional core-stability element to a standard squat.
The Squat and Knee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
