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Exercise Library / Sit-to-Stand

Sit-to-Stand

The sit-to-stand is exactly what it sounds like: standing up from a chair and sitting back down, slowly.

Full Body / Functional

What this exercise does

The sit-to-stand is exactly what it sounds like: standing up from a chair and sitting back down, slowly. It trains the strength you need to get out of any seat on your own.

At a glance

Muscles worked
Quads, Glutes, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Sit toward the front of a sturdy chair, feet flat and hip-width apart.
  2. Lean forward slightly, with your arms crossed or reaching forward.
  3. Push through your feet to stand all the way up.
  4. Sit back down slowly, taking about three seconds.
  5. Do 8 to 12 reps.

Common mistakes

  • Dropping into the chair.
  • Pushing off the thighs.
  • Letting the knees fall in.

Make it easier or harder

Make it easier

Use a higher seat or a cushion, or push lightly with your hands.

Make it harder

Slow the lowering, or hold a weight at your chest.

Keep it safe

Use a chair that will not slide. Place it against a wall.

  • Bodyweight Squat

    Type
    Strength Training
    Body area
    Legs – Thighs
    Experience
    Beginner
    Equipment
    No Equipment

  • Squat

    Type
    Strength Training
    Body area
    Legs – Thighs
    Experience
    Intermediate
    Equipment
    No Equipment, Dumbbells +3

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