The kneeling squat is a great exercise that not only can improve your regular squats, but increase glute strength and activation. This can translate over to many other exercises such as deadlifts, lunges, and any explosive jumping movements.

What type of squat is best for glutes?

Sumo squat

A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.

Is it better to squat or kneel?

Squatting equals more muscle activity, reduced health risks

“Being a couch potato — or even sitting in an office chair — requires less muscle activity than squatting or kneeling,” Raichlen said. ... Spending more time in postures that at least require some low-level muscle activity could be good for our health.