Kneeling to Standing Squat
Build strength & balance! Go from kneeling to standing with control in this challenging squat variation.
The Kneeling to Standing Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Kneeling to Standing Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Kneeling to Standing Squat Variations and Alternatives
How to do the Kneeling to Standing Squat
Positioning:
Start in a kneeling position. Knees should be on the ground, with your feet flat behind you.
Keep your back straight and core engaged.
Your hands can be placed on your thighs or clasped in front of your chest for balance.
Movement Instructions:
From the kneeling position, push your hips forward and shift your weight onto your feet.
Slowly rise up into a standing position by pressing through your heels, keeping your back straight.
Once standing, pause briefly.
Reverse the movement by bending your knees and lowering your hips back down to return to the kneeling position.
Repeat this movement for the desired number of repetitions.
Tips:
Keep your movements controlled to maintain balance.
Make sure your knees do not extend past your toes when standing up.
Focus on breathing; inhale while lowering and exhale while standing up.
Kneeling to Standing Squat FAQs
What muscles does the Kneeling to Standing Squat work?
The Kneeling to Standing Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kneeling to Standing Squat?
None. The Kneeling to Standing Squat is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling to Standing Squat 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 to Standing Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling to Standing Squat variations and alternatives?
Similar exercises include the Bodyweight Kneeling Sissy Squat, Bottle-Weight Kneeling Squat, Chair Squat to Toe Stand and Knee Deep Bend.
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