Chair Sit-to-Stand

Quads, Glutes, HamstringsChair

A foundational functional move that strengthens your legs and glutes. Great for beginners to build a safe, solid squat pattern.

How to do it

1Sit on the edge of the chair, set your feet shoulder-width apart, and plant them flat on the floor.

2Hinge your torso slightly forward with a flat back, shifting your body weight over your feet.

3Drive through your feet, extend your legs, and stand up completely.

4Hold a tall, neutral posture at the top.

5Slowly lower your hips back onto the chair under control, bending at your knees and hips.

Common mistakes

Letting your knees collapse inward as you stand, putting unsafe strain on the joints.

Swinging your upper body for momentum instead of forcing your legs to work.

Plummeting back onto the chair, skipping the eccentric phase and causing joint impact.

Breathing

Inhale before standing or as you sit back down, and exhale as you push up to stand.

Make it harder or easier

To simplify, push off the seat with your hands.

To increase difficulty, extend your arms out in front or perform it single-leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.