Kneeling Hold to Stand
Test your balance & strength! Go from kneeling to standing with controlled movements. Feel the burn and improve stability.
The Kneeling Hold to Stand is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Kneeling Hold to Stand Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Kneeling Hold to Stand Variations and Alternatives
How to do the Kneeling Hold to Stand
Start by kneeling on the floor with both knees and feet hip-width apart. Place your hands in front of your chest or on your hips, whichever helps you maintain balance.
Tighten your core and glutes to prepare for the movement.
Step one foot forward, placing it flat on the ground ahead of you, while maintaining the kneeling position with the other leg.
Push through the heel of the front foot and bring the other leg forward to stand up into a half-squat position.
Hold the half-squat position for a designated duration (e.g., 2-3 seconds), focusing on keeping your core tight and maintaining stability.
From the half-squat position, step back with one leg into a lunge and then lower the opposite knee down to return to the initial kneeling position.
Repeat the movement, alternating the leading leg for each repetition.
Continue for the desired number of repetitions and sets.
Tips: Ensure proper form throughout the exercise to prevent strain or injury. Use a controlled motion, especially when standing up and kneeling down. To increase the difficulty, add a pause at the bottom and the top positions or increase the duration of the hold in the half-squat position.
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Kneeling Hold to Stand FAQs
What muscles does the Kneeling Hold to Stand work?
The Kneeling Hold to Stand mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Kneeling Hold to Stand?
None. The Kneeling Hold to Stand is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Hold to Stand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Hold to Stand go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Hold to Stand variations and alternatives?
Similar exercises include the Bodyweight Kneeling Sissy Squat, Bottle-Weight Kneeling Squat, Dumbbell Overhead Kneel to Stand and Dumbbell Kneeling Hold to Clean-Grip Stand.
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