Chair Squat (Sit to Stand)
Sitting down on a chair and standing up without using your hands. As simple as daily life — the best starting point if you are completely new or older.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Put a sturdy chair (no wheels) against a wall. Stand with your back to it, feet hip-width apart.
- Cross your arms over your chest or hold them straight out in front.
- Push your hips back and bend your knees to sit down slowly on the chair.
- Press through your heels and stand up straight without using your hands.
Breathing: Breathe in as you sit, breathe out as you stand.
How much to start with: 2–3 sets × 8–12 reps
❌ Common mistakes
- Dropping onto the chair — sit down slowly.
- Letting your knees cave inwards as you stand.
- Letting your heels lift off the floor.
⚠️ Safety
- Keep the chair against a wall so it can't slide. If your balance is shaky, keep something to hold nearby.