Sit-to-Stand
Functional leg strength, independence, quad endurance
Why it works
The sit-to-stand is the most functional exercise in any program. The ability to lower yourself to a chair and stand back up without assistance is a primary marker of functional independence. Three seconds down is the target tempo.
How to do it
- Sit on a chair with feet flat on the floor
- Lean forward slightly, then stand up by pressing through your heels. No hands if you can manage
- Sit back down slowly over about 3 seconds. When you can't control the descent, rest seated
- Stand back up with control
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Sit-to-Stand?
The minimum effective dose for Sit-to-Stand is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Sit-to-Stand target?
It targets functional leg strength, independence, quad endurance. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Sit-to-Stand worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Sit-to-Stand easier or harder?
To scale it down: Higher surface. Armrest assist. To make it harder: Lower surface. No hands.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
