Sit to Chair Stand
Build lower body strength! This simple exercise improves mobility and balance. Great for all fitness levels.
The Sit to Chair Stand is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: chair.
Required Equipment
Sit to Chair Stand Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Sit to Chair Stand Variations and Alternatives
How to do the Sit to Chair Stand
Sit-to-Stand on a Chair
Starting Position:
Sit on the edge of the chair with your feet flat on the floor, approximately hip-width apart.
Position your knees at a 90-degree angle, with your thighs parallel to the ground.
Keep your back straight and your chest lifted. You can place your hands on the armrests of the chair or your thighs for support.
Prepare to Stand:
Lean slightly forward, shifting your weight towards your feet.
Engage your core muscles to support your upper body.
Standing Up:
Press through your heels and push your body upward.
Use your arms for support, pushing down on the armrests or your thighs if needed.
Keep your head up and look straight ahead as you stand.
End Position:
Stand upright with your feet shoulder-width apart. Make sure you feel stable and balanced.
Sitting Back Down:
To return to the chair, slowly push your hips back toward the seat.
Keep your knees behind your toes and lower yourself down gently.
Control your descent and sit back down until your bottom touches the chair.
Repeat:
Aim for 8-12 repetitions, or as many as you can manage with good form.
Tips:
If you feel any discomfort, modify your position or reduce the number of repetitions.
Gradually increase your repetitions as you become stronger and more comfortable with the exercise.
Sit to Chair Stand FAQs
What muscles does the Sit to Chair Stand work?
The Sit to Chair Stand mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Sit to Chair Stand?
Chair.
Is the Sit to Chair Stand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Sit to Chair Stand go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sit to Chair Stand variations and alternatives?
Similar exercises include the Alternating Bulgarian Split-Squat, Chair Cable Narrow Stand Up, Chair Calf Rock Squat and Chair Squat to Toe Stand.
Training calculators
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