Beginner
Tier C in StretchFrankenstein Walk
Squat to Stand
2sets
8reps
15srest
~3.7kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inBack thighs
Joints moving smoothly through a bigger range; a mild stretch, never pinching.
Key cue (the coach says it during the set)“Move slowly and stay in control.”
Tempo · Slow and smooth
Feel it somewhere else? Fix it like this
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Move slowly and use each rep to go a little deeper.
- An efficient warm-up that opens the hamstrings, groin and ankles together.
Common mistakes
- Letting the heels lift at the bottom of the squat.
Breathing
Inhale as you sink into the squat, exhale as you straighten your legs.