Kneel to Squat

How to: Kneel to Squat

Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings

Exercise Families:Squat

Trainer:Chontel Duncan

1. Begin in a kneeling position with your knees hip-width apart, with hands together resting in front of your chest. Draw your shoulder blades down and back. This is your starting position.
2. Inhale and brace your core. Looking straight ahead, transfer your bodyweight on to your left knee and bring your right foot forward into the squat position. Push through your right heel to take the weight and allow you to bring your left leg into the squat position. Your feet should be shoulder-width apart, knees in line with your toes, and thighs parallel to the floor.
3. Exhale as you transfer your weight to your left foot and step your right foot backwards to return your right knee to the kneeling position. Shifting your weight to your right knee, step your left foot back to return to the starting position. You should feel tension through your quads, glutes, and core throughout this movement. Repeat for the specified number of repetitions or time on each side.