Mobility
Squat to stand
Quick facts
- Beginner
- No equipment
- Hamstrings
- Glutes
- Quads
- Back
- reps
- ~5 s per rep
The squat to stand is a warm-up drill that opens the hips, ankles and hamstrings in one motion. You fold forward, grab your toes, pull yourself into a deep squat with a tall chest, then straighten your legs while holding on to your feet. A few reps before training and your squats get deeper and more confident.
How to do it
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Stand with your feet slightly wider than shoulder-width, toes turned out a little.
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Fold forward with straight or slightly bent legs and grab your toes.
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Holding your feet, drop your hips into a deep squat, lift your chest and use your elbows to push the knees out.
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Still holding your toes, lift your hips and straighten your legs to stretch the hamstrings. Repeat.
Coaching cues
- Chest up in the squat
- Elbows push knees out
- Heels stay down
Common mistakes
- Back stays rounded at the bottom
- Heels lift off the floor
- Rushing through the positions
Breathing
Inhale as you sink into the squat, long exhale as you straighten the legs.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Squat to stand?
The most common ones: back stays rounded at the bottom; heels lift off the floor; rushing through the positions. Watch for them from the first rep.
What should I focus on during Squat to stand?
Keep these cues in mind: chest up in the squat; elbows push knees out; heels stay down.
How should I breathe during Squat to stand?
Inhale as you sink into the squat, long exhale as you straighten the legs.
Train it inside a program
Squat to stand is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.