Step by step instructions, muscle activation and variants for the Bodyweight Kneeling Hold to Stand.
A functional lower-body exercise that transitions from a double-knee kneeling position through a brief hold into a full standing position. It builds quad strength, hip stability, and the ability to rise from the floor without using hands, making it valuable for rehabilitation and functional fitness.
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The Bodyweight Kneeling Hold to Stand 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.