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Exercise handout — move better, feel better.
Sit-to-Stand (Squat Pattern Foundation)
The most functional movement pattern - getting up from a chair. Teaches proper squat mechanics while protecting the spine.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench, chair
Home Options
- chair
- weight bench + chair
No equipment? Try: Any sturdy chair, Bench, Plyo box
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 seconds up, 2 seconds down
Tempo
Step-by-Step Guide
Set up
- Sit on the front half of a sturdy chair or bench
- Feet flat on floor, slightly wider than hip width
- Toes can angle out slightly
- Arms can be crossed on chest or extended for balance
No image for this step. Follow the written instruction.
Step 1 of 6
Lean your torso forward slightly, hinging at hips
No image for this step. Follow the written instruction.
Step 2 of 6
Keep your back straight (don't round)
No image for this step. Follow the written instruction.
Step 3 of 6
Push through your whole foot to stand up
No image for this step. Follow the written instruction.
Step 4 of 6
Squeeze glutes at the top
No image for this step. Follow the written instruction.
Step 5 of 6
To sit: push hips back first, then lower with control
No image for this step. Follow the written instruction.
Step 6 of 6
Touch the chair lightly before standing again
Breathing
- Exhale as you stand
- Inhale as you lower
Form Cues
- Nose over toes before you stand
- Chest stays up
- Knees track over toes
- Drive through whole foot
Common Mistakes to Avoid
- Rounding the back
- Knees caving inward
- Using momentum/falling into chair
- Not leaning forward enough
- Looking down
Safety Information
Use a sturdy, stable chair. Hold onto something if balance is a concern.
Progressions
Lower surface, add pause at bottom, add weight (goblet hold), progress to full squat
Regressions
Use armrests to assist, or use a higher surface
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.