Bodyweight Strength · Bodyweight — Foundation
Sit-to-Stand
Functional leg strength, independence, quad endurance
Minimum Effective Dose
30s
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Chair height. Control the sit.
Lower slowly, pause, stand. When you can't control the descent, rest seated.
- Stand in front of a chair
- Lower yourself slowly over 3 seconds
- Pause briefly at the bottom
- Stand back up with control
Variants
Easier
Higher surface. Armrest assist.
Use a higher chair or push off armrests.
Harder
Lower surface. No hands.
Low chair or step. Arms crossed.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.