Stand To Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart.
2. Point your toes slightly outward (about 15 to 30 degrees) to allow for better hip tracking.
3. Keep your chest upright, shoulders back, and gaze fixed straight ahead.
4. Extend your arms forward at shoulder height or clasp your hands in front of your chest for balance.

How to do it

1. Inhale and begin the descent by hinging at the hips and bending your knees simultaneously.
2. Lower your hips until your thighs are at least parallel to the floor, ensuring your weight stays centered over your mid-foot and heels.
3. Exhale as you drive through your heels to push yourself back up to the starting standing position.
4. Maintain a controlled 2-1-1 tempo: two seconds down, a brief pause at the bottom, and one second to rise.

Form checklist

• Keep your heels firmly planted on the ground at all times.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.
• Keep your core braced as if someone is about to punch you in the stomach.

Pro tips

• Think about 'screwing' your feet into the floor to create external rotation, which stabilizes the hips and protects the knees.
• Focus on keeping your chest 'proud' throughout the movement to prevent your torso from collapsing forward.

Make it harder

• Add a 3-second pause at the bottom of each repetition to increase time under tension.
• Perform '1.5 reps' by squatting down, coming halfway up, squatting back down, and then standing fully.

Frequently asked

What muscles does the stand to squat work?

The stand to squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the stand to squat?

The stand to squat requires no equipment — just your body weight.

Is the stand to squat good for beginners?

Yes. The stand to squat is a beginner-friendly movement and a strong foundation to build on.

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