How to do a Kneel to Stand
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 37,415
- Popularity Rank
- 961st
- Difficulty
- Beginner
- Quads Strength
- 93 mSCORE 26th
- Equipment Required
- Bodyweight-only
Workouts with Kneel to Stand
Target muscles worked
Instructions for Proper Form
Kneel to Stand is a compound exercise that primarily targets the quads, glutes, and core. By starting in a kneeling position and moving to a standing position, you improve functional strength and stability. This exercise is great for enhancing coordination and balance, and can help build the strength needed for more explosive movements like sprints or jumps. Additionally, it's beneficial for developing lower body endurance.
- Kneel with both knees on the ground shoulder-width apart.
- Bring one leg forward into a half-kneeling position with the foot planted firmly on the ground.
- Push off the foot to stand up tall and bring the other leg forward.
- Reverse the movement back to the starting position.
Sets & Reps Calculator
Average Kneel to Stand standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Kneel to Stand
1. Air Squats
92.1 mSCORESWAPPED 63 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Mountain Climber
74.9 mSCORESWAPPED 36 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
3. Leg Extension
99.4 mSCORESWAPPED 33 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Lunge
90.8 mSCORESWAPPED 27 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
5. Butt Kick
2 mSCORESWAPPED 23 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
6. Bodyweight Squat Hold
13.9 mSCORESWAPPED 23 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
7. Side Lunge
79.4 mSCORESWAPPED 21 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
8. Wall Sit
55.4 mSCORESWAPPED 20 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
9. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 17 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
10. Squat Side Kick
74.8 mSCORESWAPPED 16 TIMESSquat Side Kick is a compound exercise that combines a standard Squat with a side kick. This movement primarily targets the quadriceps, glutes, and hips. The addition of the side kick adds an element of balance and coordination, making it a great exercise for improving functional strength and stability. This is an excellent variation for adding a dynamic aspect to your lower body workouts.