Squat to Alternate Kneeling

Instructions

1. Stand tall with your feet about hip-width apart.

2. Keep your chest lifted, your core lightly engaged, and your arms in front of you or at your sides for balance.

3. Lower into a squat by bending your knees and hips.

4. Sit your hips back and keep your weight balanced through both feet.

5. From the squat, bring one knee down to the floor.

6. Then bring the other knee down so you come into a tall kneeling position.

7. In tall kneeling, keep your torso upright and your hips extended so you are tall through the body.

8. To return, bring one foot forward into a half-kneeling position.

9. Then bring the other foot forward and push back up into a squat.

10. Repeat from the squat position.

11. Alternate which leg goes down first and which leg comes up first.

Common Compensations

• Do not let your knees collapse inward in the squat.

• Do not drop heavily onto the knees.

• Do not let your chest collapse too far forward.

• Do not lose control when transitioning from squat to kneeling.

• Do not let your feet or knees shift excessively as you move one leg at a time.

• Do not rush the return from kneeling back to squat.

Extra Info

• You should feel this mostly in the quads, glutes, and core.

• You may also feel the hips working to control the transition between positions.

• This exercise challenges strength, coordination, and control during level changes.

• Using a pad under your knees can make the kneeling portion more comfortable.

• You should not feel sharp pain in the knees, hips, or low back.