Welcome to our weekly Move of the Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: tall kneeling to standing.
It’s great to do a workout that targets specific areas of the body but sometimes you just want an exercise that works your entire body. Want to strengthen your glutes?Build upper arm strength? Stretch out the hips? Increase your heart rate? Tall kneeling to standing is an exercise that ticks all the boxes.
It’s also a great functional movement – which means it serves a function or purpose outside of the workout itself and helps you practise movements that provides optimal motion for daily tasks. Not only does this move target your larger muscle groups like your arms and shoulders, but it also targets your core muscles like your abs and obliques.
What is tall kneeling to standing?
Tall kneeling to standing is a full-body exercise that involves moving from a tall kneeling position to a standing position.
It’s great because:
It stretches your hip flexors: many of us have tight hips and this exercise is a great way to open up the hips and release any tightness or pain.
It can be easily adapted to your fitness level: this exercise uses a dumbbell but you can choose the right weight for you and increase the load if you want.
It engages the posterior chain: if you’re looking to build the muscles in the back of your body, like your glutes, this is the perfect exercise for you.
What muscles does tall kneeling to standing work?
Tall kneeling to standing stretches and strengthens various muscles in the body, including:
- Glutes
- Quad
- Hip flexors
- Hamstrings
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How to do tall kneeling to standing
- Start in a tall kneeling position with your right arm extended overhead (with a dumbbell in your right hand) and you left arm extended out in a T-shape
- Shift your weight to the right knee and come to a half-kneeling position with the sole of the left foot on the ground
- Lift up your right knee to bring your right foot next to your left foot coming to a standing position
- Lunge your left leg back and return to a half-kneeling position, with your left toes tucked under
- Bring your right knee beside your left into the starting the position
- Repeat on the other side – lunge your right foot in a half-kneeling position first and don’t forget to switch the dumbbell to your left hand
Images: Stylist
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