About this exercise
A mobility drill that flows between a standing position and a deep squat, progressively opening the hips, ankles, and thoracic spine. It is an excellent warm-up or cooldown movement before or after lower-body training sessions.
Stand to Squat
Step by step instructions, muscle activation and variants for the Stand to Squat.
EasyGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and toes turned slightly outward
- Slowly lower into a deep squat, keeping your heels flat on the floor
- At the bottom, gently press your knees outward with your elbows to open the hips
- Hold briefly and lengthen your spine, keeping your chest tall
- Drive through your heels to stand back up and repeat for the desired number of reps
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Stand to Squat
The Stand to Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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