Bodyweight Kneeling Hold to Stand Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Kneeling Stand Up
How to: Bodyweight Kneeling Hold to Stand
- Start in a kneeling position on the floor with your knees beneath your hips.
- Keep your feet flat on the ground, toes pointed slightly outward.
- Engage your core and push through your feet to lift your hips until you are in a standing position.
- Reverse the movement to return to the starting kneeling position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far forward during the stand.
- Letting the knees collapse inward.
- Not engaging the core.
Modifications
- Perform the movement without holding the squat for a shorter duration.
- Use a chair or wall for support if necessary.
Tips
- Engage your core throughout the movement for stability.
- Keep your back straight to avoid injury.
- Control your movements to maximize muscle engagement.
Bodyweight Kneeling Hold to Stand Alternatives
Tags
thighs
glutes
quadriceps
strength
bodyweight
intermediate