Squat to Stand
Bodyweight mobility exercise transitioning from deep squat to forward fold, targeting hamstrings, glutes, and quads to enhance hip and lower body flexibility; ideal warm-up for daily movement and workouts.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Calves, Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
7/10Rectus Femoris
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hinge at hips to fold forward and grasp toes or feet.
- Hinge forward from standing, keeping legs straight, and grab toes.
- Bend knees while holding toes, pull hips down into deep squat with chest up.
- Push knees out with elbows if possible, keep heels flat.
- Straighten legs slowly to raise hips, feeling hamstring stretch.
- Bend knees again to return to deep squat.
- Release grip and drive through feet to stand tall.
Coaching Tips
Form Cues
- Keep chest proud
- Heels down always
- Knees track toes
- Hinge from hips
- Control the transitions
Breathing
Inhale during forward fold and squat descent; exhale as you stretch hamstrings and stand up.
Tempo
2-1-2
Range of Motion
From full standing to deep squat with thighs parallel or below, then to straight-leg hamstring stretch with hips high and back flat.
Safety
Safety Notes
- Avoid if acute lower back pain
- Do not round spine
- Modify depth for limited mobility
- Stop if sharp pain occurs
- Use support if balance issues
Spotting
No spotting needed; perform in open space or use wall for balance if beginner.
Common Mistakes
- Rounding back in fold
- Heels lifting off ground
- Jerky movements
- Forcing depth beyond comfort
- Uneven foot pressure
When to Avoid
- Acute lower back injury
- Severe ankle immobility
- Hamstring strain
Flexibility Needed
- Hip flexion for deep squat
- Hamstring flexibility for fold
- Ankle dorsiflexion to keep heels down
Build Up First
- Basic hip hinge awareness
- Comfortable standing posture
Also known as
Deep Squat Stretch, Forward Fold Squat, Hamstring Mobility Drill
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