Sit-to-Stand

The sit-to-stand is a simple squat pattern done from a chair. It trains your quadriceps and glutes to lift your body up, with help from your hamstrings and core.

Set a sturdy chair against a wall if it might slide. Sit toward the front edge with your feet flat on the floor, about shoulder-width apart or wherever feels stable. Your knees should be over your ankles with your shins roughly vertical.

Lean forward so your shoulders are over your feet, press through your whole foot, and stand up by straightening your hips and knees together. Finish fully tall with your hips under your shoulders. Then lower back down under control and lightly touch the seat before standing again.

Breathe in as you sit, brace your midsection lightly, and breathe out as you stand. To make it easier, push off the armrests or use a higher seat. To make it harder, lower the chair, pause just above the seat, or stand up a little faster and sit back slowly.

Fault: Heels lift off the floor and weight shifts onto the toes. Fix: Keep your whole foot pressed into the ground and let your nose travel over your toes as you lean forward.

Fault: Knees cave inward during the stand. Fix: Drive your knees outward so they stay in line with your feet.

Fault: Hips stay bent or the body stops short at the top. Fix: Squeeze your glutes and stand fully tall, hips under shoulders, at the finish.