Legs · Bodyweight
Stand to Squat
How to do the stand to squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Begin standing tall with feet about shoulder-width apart. Push your hips back and bend your knees to lower into a deep squat, keeping your chest up and heels down, then stand back up, flowing between standing and the squat to mobilize the hips, knees, and ankles.
- 1Your hips, knees, and ankles opening as you descend
- 2Your glutes and quads loading in the bottom
- 3Your heels staying planted and chest tall
Common mistakes
- Letting your knees cave inward
- Rounding your back or letting your chest collapse
- Dropping quickly instead of controlling the descent
Muscles worked
The stand to squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the stand to squat 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.