squat pattern · low impact
Sit-to-stand
Quads · Glutes
Equipmentchair
Positionsupported
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Sit near the front of a stable chair with feet planted.
- Lean forward slightly and press through both feet to stand.
- Reach your hips back and sit down with control.
Three useful cues
- Nose over toes
- Push the floor away
- Lower slowly
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Feet too far forward
- Falling into the seat
Make it easier
Reduce the demand.
Use the chair arms or place your hands on your thighs.
Make it harder
Add one challenge.
Hover over the seat for one second before standing again.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.