Stand-To Squat
Improve flexibility and strength! The Stand-To Squat exercise targets hips, legs, and back. Start standing, squat low & stand tall.
The Stand-To Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Stand-To Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Stand-To Squat Variations and Alternatives
How to do the Stand-To Squat
Starting Position:
Stand with your feet shoulder-width apart and toes slightly pointed outward.
Keep your arms relaxed at your sides.
Movement into Squat:
Begin to lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest up and your back straight as you lower down.
Your thighs should be parallel to the ground, or as low as you can comfortably go.
Positioning:
Place your hands in front of you on the ground, between your feet, for support.
Alternatively, you can keep your arms extended forward to help maintain balance.
Hold Squat Position:
Once in the squat position, hold for a few seconds.
Breathe deeply and allow your hips to open up.
Return to Standing:
Press through your heels and begin to push your body back up to a standing position.
Straighten your legs while keeping your chest lifted and maintaining good posture.
Repeat:
Perform this sequence for several repetitions, aiming for 5 to 10 times, depending on your comfort and flexibility level.
Tips:
Focus on maintaining a straight back throughout the movement.
If you feel discomfort in your knees, do not squat as low.
This exercise is great for improving flexibility in the hips, legs, and back.
Stand-To Squat FAQs
What muscles does the Stand-To Squat work?
The Stand-To Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Stand-To Squat?
None. The Stand-To Squat is a bodyweight exercise, so you can do it anywhere.
Is the Stand-To 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 Stand-To Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stand-To Squat variations and alternatives?
Similar exercises include the Bodyweight Squat, Chair Calf Rock Squat, Chair Squat to Toe Stand and Close-Stance Squat.
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