Squat to Stand

A mobility and flexibility exercise that combines a deep squat hold with a standing transition, improving hip mobility, ankle flexibility, and overall movement quality.

Instructions

1. Stand with your feet shoulder-width apart and arms at your sides.
2. Bend your knees deeply and squat down into a full or deep squat position with your hips as low as possible.
3. Keep your chest up and torso upright, avoiding excessive forward lean if possible.
4. Place your hands flat on the floor in front of you for support and balance if needed.
5. Hold this deep squat position for a moment, feeling the stretch in your hips and ankles.
6. Press through your feet and drive through your heels to begin standing up.
7. As you rise, gradually place weight through your midfoot and then your heels.
8. Return to the standing position with your arms at your sides.
9. Repeat for the desired number of reps with control and intention.

Tips

• This movement is excellent for improving hip mobility and ankle flexibility
• If you have difficulty reaching the floor, use light hand support on a wall or bench
• The deep squat position can be held for 20-30 seconds as a static stretch
• Perform this exercise regularly to improve overall movement quality and mobility
• Listen to your body and don’t force the movement if you have tight hips or ankles
• This exercise is beneficial for people who sit for long periods during the day