Kneel to Stand
The Kneel to Stand is a functional bodyweight exercise that involves transitioning from a kneeling position to a full standing posture and back down. It targets the quadriceps and glutes while significantly improving hip mobility, core stability, and balance.
Because this movement requires significant hip mobility and knee stability, the AI analyzes your recovery metrics and reported joint health to ensure you are ready for the full range of motion. If your RPE is high or you report knee pain, the system can instantly regress this to a static lunge or glute bridge to protect your joints. Additionally, by tracking your performance over time, the app ensures you are alternating lead legs evenly to prevent muscular imbalances.
Form Cues
- Engage your core to maintain a straight spine
- Step one foot forward to create a 90-degree knee angle
- Drive firmly through the front heel to stand up
- Keep your chest tall and shoulders back throughout
- Control your descent gently back to the floor
- Don't use your hands to push off your thighs
- Don't slam your knees into the ground on the way down
- Don't let your front knee collapse inward
- Don't round your back or hunch forward
Common Mistakes
- Using hands for assistance
- Crashing knees onto the floor
- Leaning too far forward
- Rushing the movement
- Uneven weight distribution
Muscles Worked
This functional drill primarily builds strength in the quadriceps and glutes by forcing them to lift your body weight from a dead stop. It also heavily engages the core stabilizers and hip flexors to maintain balance during the transition between kneeling and standing.
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Secondary
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