Strength · Bodyweight · Beginner · ~2 min
Sit-to-stand
The most basic leg-strength pattern: standing up without momentum. Good for a first week back or as a warm-up.
▶ How To Do A Sit To Stand - Strength - Wellen — Wellen (YouTube)
More videos: Sit to Stand (Baptist Health) · Building a Foundation of Leg Power and Mobility - Sit to Stand (EastWest Physiotherapy)
Prescription2 × 10 reps · rest 1 min
EquipmentSturdy chair
ImpactLow
FormatSolo
Starting position
Sit near the front of a sturdy chair, feet flat and slightly behind your knees, arms crossed or forward.
How to do it
- Lean the chest forward over your feet.
- Press through the whole foot to stand up fully.
- Reverse slowly: reach hips back and sit down softly.
Technique cues
- Nose over toes to stand
- No rocking or swinging
- Sit down slowly, 3 seconds
Common mistakes
- Using a big swing of the arms
- Knees drifting inward
- Plopping down
Easier
Use your hands on your thighs or a higher seat.
Harder
Progress to Chair box squat, then Bodyweight squat.
Safety
- Use a chair that will not slide or tip.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.