Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings, Upper Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Squat to Stand Overview

The squat to stand drill is a form of dynamic stretching that warms up the muscles of the legs.

Dynamic stretching is critical prior to performing your workouts as it allows you to activate your central nervous system and engage the muscle groups you’ll use later in your workout. Incorporating them into your warm up routine will help you get better results and avoid injury.

Squat to Stand Instructions

  1. In an upright position, reach down and grab your toes.
  2. Pull up on your toes to drop your hips into a deep squat.
  3. Exhale while dropping your hips and pull your chest tall in the bottom.
  4. Stand back up while still holding onto your toes and straighten the legs while looking at your shoelaces.
  5. Repeat for the desired number of repetitions

Squat to Stand Tips

  1. Experiment with gently rolling the head clockwise and counterclockwise in the bottom position to help to loosen the neck.
  2. Try to think about “showing off the logo” on your shirt in the bottom position. If you feel any tension or pain in your low back then consider working through some other drills such as deadbugs and t-spine extension on a foam roller.