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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Bodyweight
Bodyweight Kneeling Hold to Stand
4 steps Updated 29/08/2026
Bodyweight Kneeling Hold to Stand is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Start by kneeling on the floor with both knees, hands placed on your hips.
- Lift your right foot and place it flat on the floor in front of you, transitioning into a half-kneeling position.
- Push through your right foot to stand up fully, bringing your left foot to meet your right.
- Lower back down into the half-kneeling position, then return to the original kneeling position. Repeat with the other leg.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Bodyweight Kneeling Hold to Stand
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