Squat to Stand Version II
The Squat to Stand Version II is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Squat to Stand Version II Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings
How to do the Squat to Stand Version II
Setup
Standing with feet shoulder-width apart, maintain a tall posture with core engaged.
Movement
Begin by hinging at the hips and bending your knees to descend into a deep, controlled squat.
In the low position, reach your arms towards the floor, keeping your chest lifted and spine neutral.
In one fluid motion, drive through your heels to stand back up, simultaneously extending your arms fully overhead and rising onto your toes if desired for extra extension.
Lower your arms and hips back down to repeat the motion.
Tips
Focus on maintaining a flat back throughout the descent.
Ensure your knees track in line with your toes.
Keep the movement controlled, prioritizing depth and full arm extension.
Squat to Stand Version II FAQs
What muscles does the Squat to Stand Version II work?
The Squat to Stand Version II mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Squat to Stand Version II?
None. The Squat to Stand Version II is a bodyweight exercise, so you can do it anywhere.
Is the Squat to Stand Version II a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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