Moves/Kneel to Standing

Kneel to Standing

ID: 622

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Exercise Types:
Lower Squat, Lower Hinge
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.