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Strength Training
Squat-to-Stand
Beginner
About This Exercise
Dynamic hamstring and hip mobility drill. Transitions between a toe-touch and a deep squat position, progressively opening the hips.
1Setup
Stand with feet shoulder-width apart. Bend forward and grab your toes (or ankles).
2Execution
Holding your toes, bend your knees and drop your hips into a deep squat. Push your knees out with your elbows. Lift your chest and hold for 2 seconds. Then straighten your legs back to the toe-touch position while keeping hold of your toes. Repeat.
Pro Tips
- Use your elbows to push your knees out at the bottom
- Lift your chest tall in the squat — do not round forward
- Keep holding your toes throughout the entire movement
- Each rep should feel easier than the last as your hips open up
Safety Notes
- !If you cannot reach your toes, grab your ankles or shins instead
Train This Exercise
Quick workout with this exercise