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How to do it
- Stand with the feet about shoulder-width apart and the toes slightly out.
- Hinge forward, keep the legs nearly straight, and grip the toes of each foot.
- Bend the knees and drop the hips into a deep squat while lifting the chest, hands still on the toes.
- Push the knees out with the elbows if they fit inside the thighs, and keep the heels down.
- Straighten the legs slowly and lift the hips back into the forward fold without releasing the toes.
- Cycle between the squat and the fold for the desired reps, then stand up.
Common mistakes
- Rounding the lower back hard in the fold instead of hinging from the hips.
- Letting the heels lift, which collapses the squat and loses the ankle range.
- Releasing the toes at the bottom so the drill becomes an ordinary squat.
- Forcing a depth the hips and ankles cannot own, which tucks the pelvis.
Muscles worked
- Primary
- GlutesHamstrings
- Secondary
- CalvesLower BackQuads
Similar exercises
Good to know
- What muscles does the Bodyweight Squat to Stand work?
- Mainly the glutes and hamstrings. It also works the calves, lower back and quads.
- What equipment do you need for the Bodyweight Squat to Stand?
- None. It is a bodyweight exercise.
- Is the Bodyweight Squat to Stand good for beginners?
- GymVim rates it beginner.