How to Do Bodyweight Kneeling Hold To Stand

Bodyweight Kneeling Hold To Stand is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Kneeling Hold To Stand

  1. 01Start in a tall kneeling position on a soft mat with both knees on the floor and toes tucked.
  2. 02Step the right foot forward into a half-kneeling position while maintaining a vertical torso.
  3. 03Drive through the right mid-foot to stand up fully, bringing the left foot to meet the right.
  4. 04Lower the left knee back to the floor followed by the right knee to return to the starting position.
  5. 05Alternate the lead leg every rep to ensure symmetrical loading of the quadriceps and glutes.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Kneeling Hold To Stand

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the front heel stays glued to the floor during the transition to stand to maximize glute engagement.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Kneeling Hold To Stand questions

What muscles does Bodyweight Kneeling Hold To Stand work?

Bodyweight Kneeling Hold To Stand is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bodyweight Kneeling Hold To Stand correctly?

Start in a tall kneeling position on a soft mat with both knees on the floor and toes tucked. Step the right foot forward into a half-kneeling position while maintaining a vertical torso. Drive through the right mid-foot to stand up fully, bringing the left foot to meet the right. Lower the left knee back to the floor followed by the right knee to return to the starting position. Alternate the lead leg every rep to ensure symmetrical loading of the quadriceps and glutes.

What is the A90 coach tip for Bodyweight Kneeling Hold To Stand?

Ensure the front heel stays glued to the floor during the transition to stand to maximize glute engagement.

Is Bodyweight Kneeling Hold To Stand suitable for beginners?

Bodyweight Kneeling Hold To Stand is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Kneeling Hold To Stand?

No. Bodyweight Kneeling Hold To Stand is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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