Sit-to-stand from a chair
Quads · Bodyweight · also glutes (bottom muscles)
Set up
A sturdy chair without wheels, its back against a wall.
Steps
- Sit near the front of the chair, feet flat and hip-width apart.
- Cross your arms over your chest, or rest your hands on your thighs.
- Lean forward from your hips and stand up tall, pushing through your feet.
- Sit back down slowly until you lightly touch the seat, then go again.
Keep in mind
- Nose over toes as you rise
- Push the floor away with your whole foot
- Lower slowly; don't drop into the chair
Common mistake
Dropping into the seat. Control the way down for two or three seconds.
Safety
If you feel dizzy when you stand, sit and rest before the next rep. Using your hands on the armrests is fine at first.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.