Legs · Bodyweight
Bodyweight Kneeling Hold to Stand
How to do the bodyweight kneeling hold to stand, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Start in a tall kneeling position with both knees on the floor and your torso upright. Step one foot forward into a half-kneeling stance, then drive through that front heel to stand fully upright. Lower back down to kneeling under control and repeat, alternating the leading leg.
- 1Front-leg quad and glute driving you up to standing
- 2Core staying braced and torso tall throughout the rise
- 3Controlled lowering back down to the kneeling position
Common mistakes
- Letting the front knee cave inward as you stand
- Falling or dropping back to the knees instead of lowering with control
- Leaning the torso forward instead of driving up tall
Muscles worked
The bodyweight kneeling hold to stand mainly works the quads and glutes, with the hamstrings, lower back, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the bodyweight kneeling hold to stand for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.