Exercise guide
Sit To Stand On A Chair
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This functional movement builds foundational lower-body strength and stability by targeting the quadriceps and glutes through a controlled squatting motion. It is an essential exercise for improving daily mobility and preparing the body for more advanced squat variations.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a sturdy, armless chair on a flat, non-slip surface.
- Sit on the front edge of the chair with your feet flat on the floor, hip-width apart.
- Align your knees directly over your ankles and keep your chest upright with your hands either on your hips or reaching forward for balance.
How to do it
- Lean your torso slightly forward from the hips and exhale as you push through your heels to stand up fully.
- Squeeze your glutes at the top of the movement and stand tall without locking your knees.
- Inhale as you slowly hinge at the hips and bend your knees to lower yourself back toward the chair.
- Control the descent until your glutes lightly touch the seat before immediately starting the next repetition.
Form checklist
- Keep your knees tracking in line with your toes; do not let them cave inward.
- Maintain a flat back and proud chest throughout the entire movement.
- Distribute your weight evenly across your feet, focusing on the mid-foot and heels.
- Avoid using your arms to push off the chair or your legs.
Pro tips
- Focus on 'driving the floor away' with your feet to maximize quadriceps and glute engagement.
- Perform the sitting phase (eccentric) twice as slow as the standing phase to build more muscle control and stability.
Make it harder
- Hover just an inch above the seat for two seconds before standing back up to increase time under tension.
- Transition to a 'Single-Leg Sit to Stand' by lifting one foot slightly off the ground while performing the movement.
Frequently asked
- What muscles does the sit to stand on a chair work?
- The sit to stand on a chair primarily targets the calves, glutes, and quadriceps, and also works the adductors, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the sit to stand on a chair?
- The sit to stand on a chair requires no equipment — just your body weight.
- Is the sit to stand on a chair good for beginners?
- Yes. The sit to stand on a chair is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps