Squat to Stand

oec:squat-to-stand

A dynamic mobility exercise that transitions between a forward fold and a deep squat to improve hip, hamstring, and ankle range of motion.

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Also called: Squat -> Stand Coordination, Squat-to-Stand, Toe Grab Squat to Stand

How to do it

Stand tall with feet approximately shoulder-width apart and toes angled slightly outward.
Hinge forward at the hips with soft knees and reach down to hold the front of your toes with your fingers.

Pull your hips down between your heels into a deep squat while keeping your hands firmly gripping your toes.
Pry your knees gently outward with your elbows, lift your chest tall, and flatten your back at the bottom.
Pause momentarily in the deep squat position.
Maintain your grip on your toes and drive your hips upward, extending your knees until you feel a moderate stretch in your hamstrings.
Pause briefly in the forward bend position before descending into the next repetition.

Inhale as you pull yourself down into the deep squat, and exhale as you drive your hips upward into the forward fold.

Lifting the heels off the ground during the squat phase.: Widen your stance slightly or adjust foot turn-out so your whole foot remains planted.
Releasing the toes during transitions.: Maintain a firm grip under your toes or ankles throughout both the squat and stretch phases.

Move smoothly between positions without aggressively snapping or bouncing your knees into extension.

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