The Squat-to-Stand Exercise Guide

The bodybuilding world is filled with several exercises to build muscles, get fit, and improve overall well-being. The squat-to-stand is a lesser-known exercise that can also give you several benefits. As a result, this article …

The bodybuilding world is filled with several exercises to build muscles, get fit, and improve overall well-being. The squat-to-stand is a lesser-known exercise that can also give you several benefits. As a result, this article will discuss the squat-to-stand exercise, including how to do it, the benefits you can expect from it, and many more. 

What is the squat-to-stand exercise?

The squat-to-stand exercise is a warm-up exercise that you can use to warm up your muscles and prepare them for the lower-body workouts you intend to do. The exercise is easy to do, and you do not need any special equipment to perform it. 

How to perform the squat-to-stand exercise

You start the squat-to-stand exercise by standing upright and spreading your feet at about a shoulder-width length. The next step is to push back your hips and bend your waists. As your torso gets closer to your feet, stretch out your hand to grab your toes. Your hands and back must be straight as they grab your toes. This is the starting form for the squat-to-stand exercise. 

💡 Quick Tip: Good footwear is an essential accessory for workouts. When squatting, suitable footwear helps you provide balance and enables you to cushion your feet against the floor. Check out the Goruck Ballistic Trainers; they can provide comfort and balance as you squat

Goruck Ballistic Trainers

Next, you drop your waist as low as possible, bringing you into a squatting position while still grabbing your toes. As you drop your waist, ensure you bring up your chest as you would in a regular squat. Keep this position for a few seconds, then push your hips up until you can feel the stretch in your hamstrings. This completes a full rep, and you can repeat it as often as possible.

It is essential that you do not let your back round during the squat to prevent back aches or general back injuries. Also, make sure that you do not cave your knees in as you bend down to squat to maintain rigidity and balance. Look out for the tension in your glutes and hamstrings as you stretch your arms to grab your toes. I recommend the Abmat to go with your exercise to provide a gripping and neat surface for your workout.

The squat-to-stand improves your overall endurance and muscular strength. It also develops flexibility around your hamstrings, hips, and glutes as you work your quadriceps and lower back. 

📖 Related Article: If you're enjoying this article you may want to also check out: How to Keep Your Back Straight During Squats

Benefits of squats 

Here are some benefits of doing squats;

Strengthens your core

Squats are good for developing your core muscles, including your obliques, abs, and the transversus abdominis. Strong core muscles are also good for you as they can make everyday activities and movements like bending, turning and standing easy. 

In addition, a strong core also helps you balance, reduces pain around your lower back region, and helps you get and maintain good sitting, standing, and walking postures.

Reduces injury risks

Regular squats can also help you reduce your risk of getting injured, especially around your back and lower body. This is because by strengthening your lower body muscles in your lower body through squats, you become able to perform full-body movements with balance, proper form, posture, and mobility.

Additionally, adding squats to your general workout program strengthens your ligaments, tendons, and bones, reducing your risk of injury. 

Burns calories

While most people associate calorie burning with cardio and aerobic exercises like running, swimming, and others, high-intensity compound movements like squats can also help you burn a considerable amount of calories. You can include squats in your general weight loss program with your dieting and cardio workouts to help you burn more calories while keeping your muscles strong.

Builds and strengthens lower body muscles

Strength training programs such as squats can also develop and tone your glutes, calves, hamstrings, quadriceps, and other lower body muscles. Keeping these muscles in excellent condition can help you move with less pain and more comfort. 

This is also important when you realize that your lower body has some of the largest muscles in your body. If you want to squat with weights to build stronger lower-body muscles, I recommend the Rogue Echo Bar 2.0 for your barbell squats.

Improves athletic ability and strength

Regular squats are also helpful If you are a sports person. Because of this, adding squats to your overall sports workout routine can help you build crucial explosive speed and strength. In turn, this can develop your athletic performance, making you run faster, kick harder and jump higher. 


The squat-to-stand exercise is very flexible, meaning you can perform it at almost any location. Bodyweight squats, like the squat-to-stand exercise, can be performed anywhere with minimal space, so you can perform them at school, work, or on vacation. 

📖 Related Article: If you're enjoying this article and are interested in setting up a home gym, you may want to also check out: How to Build a Home Gym in a Basement

Some alternatives to the squat-to-stand exercise

Here are some other lower body exercises that you can perform instead of the squat-to-stand:


Lunges are another excellent lower body workout you can perform anywhere, with and without weights. The exercise is ideal as you can do it if you are away from your home or public gym because they need little to no equipment. Lunges target the same muscle groups as squats and improve your general fitness.  

💡 Quick Tip: If you want the benefits of a home gym and using a barbell, you can invest in a squat rack to help you perform your squats at home. You can check out the Rogue sml-2c squat stand, as it is perfect for home squats.

Rogue sml-2c squat stand

Leg press

The leg press is a popular alternative to the barbell squat. This is because they target the same muscle groups. However, the leg press is a machine-based exercise, and it can be costly to get the machine. Nevertheless, you use the leg press machine to work your glutes, hamstrings, quadriceps, and calves. I recommend the Leverage squat machine if you prefer the leg press machine.