Kang Squat Exercise Guide: How to Master Kang Squats

Kang squats combine a traditional back squat and a [good morning exercise](https://www.masterclass.com/articles/good-morning-exercise-guide) to fire up your posterior chain and provide your body with a rigorous leg workout. The Kang squat is an effective back squat variation used in weightlifting and bodybuilding to build muscle and lower-body strength. There are several reasons to incorporate Knag squats into your strength-training routine. 1. __Kang squats can help you develop good form__. The range of motion used in a Kang squat requires full-body control and awareness. Focusing on nailing the form of a Kang squat can help you perform other weighted squat exercises and deadlifts with ease. 2. __Kang squats are an effective leg exercise__. Kang squats help you build a powerful lower body by activating your entire posterior chain including your glutes, hamstrings, and spinal erectors. 3. __Kang squats prepare you for Olympic lifts__. Olympic lifts are complex lifts that require technical know-how and a great deal of physical strength. Practicing Kang squats helps you learn how to squat with perfect form and gain the foundational strength you need to practice Olympic weightlifting exercises. For Kang squats, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 1. Set up a barbell to the appropriate height in the squat rack according to your height. The barbell should be slightly lower than your shoulders. 2. While facing the barbell, step underneath the barbell and place your hands on both sides of it. The barbell should rest on the muscles of your upper back. 3. Un-rack the barbell and take a couple of steps backward. 4. Your posture should be tall with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 5. Evenly distribute your weight, and grip the floor with your feet to create a stable position. Rotate your shoulders outward to engage your lats and upper back. 6. Pre-tension your shoulders and hips and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. 7. While maintaining a neutral spine, begin the backward movement by hinging from your hips to push your hips backward, completing the good morning exercise. 8. Continue to push your hips backward and allow your upper body to travel forward until your upper body is 45 degrees away from the floor. Your knees should be slightly bent while your shins remain vertical. You should feel a stretch along your glutes and hamstrings. 9. Bend your knees to lower into a bottom squat position, then push your hips up and back until your hips are in the good morning exercise position. 10. While maintaining a neutral spine, begin your upward movement by pushing your feet through the floor. As you begin to stand tall, squeeze your glutes and allow your hips to travel forward. 11. Keep your core engaged as your hips move forward. Maintain a neutral spine and finish the movement by squeezing your glutes. 12. Repeat the Kang squat for your desired number of repetitions. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. A Kang squat is used in weightlifting and bodybuilding to build muscle and lower-body strength. Learn how to do Kang squats with perfect form.