Bodyweight Kneeling Hold to Stand
Description
The bodyweight kneeling hold to stand is a balance and strength drill that takes you from a kneeling hold up to standing. The transition builds single leg drive and total body coordination.
Muscle Group
Equipment Required
Bodyweight Kneeling Hold to Stand Instructions
- Begin in a tall kneeling position with both knees on the floor.
- Brace the core and keep the chest tall.
- Step one foot forward into a half kneeling position.
- Drive through the front heel to stand up to a tall stance.
- Stand fully tall with both feet under the hips.
- Step the same foot back and lower into the half kneeling position.
- Lower the back knee to return to the tall kneeling start.
- Repeat on the same side then switch.
Bodyweight Kneeling Hold to Stand Form & Visual
Bodyweight Kneeling Hold to Stand Benefits
- Builds single leg strength through the rise.
- Improves balance and coordination.
- No equipment needed.
- Trains hip mobility and quad strength.
- Functional carryover to daily life.
- Excellent rehab and prehab move.
Bodyweight Kneeling Hold to Stand Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Core
Bodyweight Kneeling Hold to Stand Variations & Alternatives
- Half Kneeling Get Up
- Pistol Squat
- Lunge
- Step Up
