Sit-to-Stand
Sitting down on a chair and standing up again turns the most basic movement of daily life into a deliberate exercise. It is the safest form of squatting for people new to leg strength work and for those returning after a long break.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | squat |
| Level | Beginner |
| Equipment | A sturdy, non-slip chair |
| How to perform |
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| Breathing | Breathe out as you stand and in as you sit. |
| Common mistakes |
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| Easier variation | Using a higher chair, or taking support from the armrests |
| Harder variation | A lower seat, standing with the arms crossed on the chest, or a slowed descent (3-5 seconds) |
| Alternative | Box Squat |
| Caution | Anyone with significant balance problems should make the first attempts with a sturdy chair with armrests and, if possible, with someone close by; if knee or hip pain increases, seek a specialist assessment where necessary. |
The power of an ordinary movement
We rise from a chair dozens of times a day, and being able to do it easily is one of the quiet measures of independent living. It is no accident that sit-to-stand tests are used in the research literature as an indicator of functional capacity in older adults. Repeating this movement deliberately a few times a week is the most basic leg strength training there is.
The hands should do less
At the start it is natural to push off your knees or the armrests. Progress comes from reducing that support in stages: try standing first with your arms crossed on your chest, then with them reaching forwards. The secret of the rise is to lean the trunk slightly forwards before you stand, carrying your weight over your feet; trying to stay upright makes standing harder.
Next steps
If you can manage 12-15 repetitions in a minute without struggling, it is a good time to try a lower seat, or to move on to the Box Squat arrangement. The road from there to the Bodyweight Squat is the same pattern deepening step by step.
Related terms: Box Squat, Bodyweight Squat, Quadriceps, Supported Single-Leg Stance