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Exercise handout — move better, feel better.
Sit-to-Stand (Chair Squat)
Stand up from a chair and sit back down with control. Fundamental daily movement and quad strengthener.
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
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Sit on edge of a sturdy chair or bench
- Feet flat on floor, hip-width apart
- Arms crossed on chest or out in front
No image for this step. Follow the written instruction.
Step 1 of 4
Lean trunk forward slightly (nose over toes)
No image for this step. Follow the written instruction.
Step 2 of 4
Push through heels and stand up fully
No image for this step. Follow the written instruction.
Step 3 of 4
Squeeze glutes at top
No image for this step. Follow the written instruction.
Step 4 of 4
Slowly lower back down with control - don't plop
Breathing
- Exhale as you stand
- Inhale as you sit
Form Cues
- Weight through heels
- Knees track over toes
- Control the sit-down phase
- Stand all the way up tall
Common Mistakes to Avoid
- Plopping down instead of sitting slowly
- Using momentum to stand
- Knees caving inward
- Not standing fully upright
Safety Information
Use sturdy chair that won't slide. Very functional and safe.
Progressions
Lower chair, slower descent (4-5 sec), add weight (backpack)
Regressions
Higher chair, use arms to assist, hold onto support
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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.