Kneel to Stand

1. Start in a kneeling position with your body upright and core engaged. Your knees should be hip-width apart, and the tops of your feet should be flat on the ground.

2. From the kneeling position, brace your core and slowly lift your body up by bringing one foot forward and planting it flat on the ground, as shown in the second image. Use your leg muscles to support this movement.

3. Push through the heel of your forward foot and bring your other foot forward to come into a low squat position, with your feet flat and slightly wider than hip-width apart.

4. Drive through your heels and extend your hips and knees to stand up straight into a full standing position, as shown in the third image. Squeeze your glutes at the top.

5. Reverse the motion by lowering into a squat, then step back with one foot into a lunge and lower the other knee to return to the original kneeling position.

6. Complete the desired number of repetitions, alternating the leading leg with each rep to ensure balanced muscle development.

Maintain a straight back and tight core throughout the movement to protect your spine and enhance stability. Adjust the tempo to increase the intensity if needed.

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