strength · chair
Sit-to-Stand
The single best strength predictor for aging well.
3 × 10–15 8 minrest 60s
Equipment
chair
Rest
60s between sets
Primary muscles
quads, glutes
Also works
core
How to do it
- Sit tall on a firm chair, feet flat.
- Cross arms over chest.
- Stand up without using hands.
- Slowly lower back down under control. Repeat.
Form cues
- ✓Weight in mid-foot to heels
- ✓Chest up
- ✓Slow lower — 3 seconds
Common mistakes
- ✗Rocking to build momentum
- ✗Falling into the chair
Progressions
- Chair with arms → armless chair → lower box → weighted