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Strengthbeginner
Chair Squat
The sit-to-stand is the foundation of lower-body independence. A chair sets the depth and gives a safety target as you build the strength to rise without using your hands.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 8–12
- Intensity
- RPE 5–6
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
chair
Set up
- 1Stand in front of a sturdy chair, feet hip-width.
Do this
- Push the hips back and sit lightly to the chair
- Drive through the whole foot to stand
- Progress to not using your hands
Avoid this
- Collapsing down onto the chair
- Knees caving in
Safety
An ideal starting point and a real-world measure of leg strength.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.