Squat to 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 a comfortable position 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, lower both knees down to the floor together as you move into a kneeling position.

6. Keep your torso upright as you arrive on both knees.

7. Then lift your body up into a tall kneeling position by extending through the hips so you are upright from your knees through your shoulders.

8. Then bring both feet under you at the same time to return to the squat position.

9. Repeat the sequence.

Common Compensations

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

• Do not drop heavily onto both knees.

• Do not let your chest collapse too far forward during the transitions.

• Do not lose control as you move both legs at the same time.

• Do not arch your low back when coming into tall kneeling.

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

Extra Info

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

• You may also feel the hips working as you move from short kneeling to tall kneeling.

• This exercise challenges strength, coordination, and control during transitions between levels.

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

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