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Bodyweight Kneeling Hold to Stand Alternative

12 substitute exercises that target the same muscles

1
Sprint demonstration

Sprint
2
Long Distance Running demonstration

Long Distance Running
3
Briskly Walking demonstration

Briskly Walking
4
Walking demonstration

Walking
5
Step Knee Thrust demonstration

Step Knee Thrust
6
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
7
Walking on Treadmill demonstration

Walking on Treadmill
8
Downward Dog Sprint demonstration

Downward Dog Sprint
9
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
10
Lunge with Twist demonstration

Lunge with Twist
11
Twisted Leg Lunge Pose demonstration

Twisted Leg Lunge Pose
12
Jump on Fit Box demonstration

Jump on Fit Box

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Kneeling Hold to Stand trains

Primary Gluteus Maximus Quadriceps

Secondary Gastrocnemius Hamstrings Iliopsoas Obliques Rectus Abdominis Sartorius

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