Exercise guide
Kneeling To Standing Squat
- Intermediate
- Compound
- Rep-based
- Hips
- Lower legs
This compound bodyweight exercise builds lower body strength, stability, and core control by transitioning from a kneeling position to a low squat. It effectively targets the glutes and quads while demanding significant balance and coordination through the alternating movement pattern.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a tall kneeling position on a soft mat with your torso upright and hips fully extended.
- Engage your core and place your hands behind your head or held together at chest height.
- Ensure your knees are hip-width apart and your toes are tucked for better stability.
How to do it
- Step your right foot forward and place it flat on the floor, keeping your hips as low as possible.
- Drive through your right heel to bring your left foot forward into a deep squat position, staying low rather than standing up.
- Step your right knee back down to the floor with control, followed by your left knee to return to the tall kneeling start.
- Exhale as you transition into the squat and inhale as you return to the kneeling position, alternating the lead leg with every rep.
Form checklist
- Maintain a low center of gravity; do not stand up fully during the transition.
- Keep your chest lifted and avoid excessive forward lean.
- Ensure the leading foot is planted flat on the floor, not just the toes.
- Control the descent to the knees to avoid impacting the floor heavily.
Pro tips
- Imagine there is a low ceiling just above your head to force your muscles to stay under constant tension in the squat position.
- Focus on driving through the heel of the lead leg to maximize glute activation during the upward phase.
Make it harder
- Hold a kettlebell or dumbbell in a goblet position at your chest to increase resistance.
- Add a jump squat once you reach the standing squat position before returning to your knees.
Frequently asked
- What muscles does the kneeling to standing squat work?
- The kneeling to standing squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the kneeling to standing squat?
- The kneeling to standing squat requires no equipment — just your body weight.
- Is the kneeling to standing squat good for beginners?
- The kneeling to standing squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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