Kneeling to Stand
The Kneeling to Stand is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. No equipment needed: it uses just your bodyweight.
Kneeling to Stand Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
How to do the Kneeling to Stand
Start by kneeling on both knees on a soft surface with your torso upright and arms relaxed by your sides.
Drive through your shins and swing your arms forward to explode upward off your knees.
Land softly on your feet in a deep squat position with your chest up and core braced.
Push through your whole foot to stand up straight, fully extending your hips at the top.
Reverse the movement with control by dropping back into a squat and gently lowering your knees back to the floor.
Kneeling to Stand FAQs
What muscles does the Kneeling to Stand work?
The Kneeling to Stand mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kneeling to Stand?
None. The Kneeling to Stand is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling 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 to Stand go on?
It belongs on leg day in a push/pull/legs routine.
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