Step by step instructions, muscle activation and variants for the Kneeling to Standing Squat.
The kneeling to standing squat is a functional bodyweight movement that trains the ability to rise from the floor to a standing position under control. It develops lower-body strength, hip mobility, and balance by transitioning between a kneeling and a squat stance.
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The Kneeling to Standing 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.