Legs · Squat and lunge
Sit-to-Stand
The Sit-to-Stand mainly trains your quads and glutes. Also working: abs.
Bodyweight
Stool or box
Stable
How to do it
- Sit at the front edge of the seat, feet hip-width apart under your knees
- Torso slightly forward, eyes straight ahead
- Stand up briskly until your hips are fully extended
- Take three seconds to sit back down: don’t drop
Coach’s tip
The most important strength exercise for everyday life: if you can stand up easily, you stay independent. Put the seat in front of the frame so there’s something to hold within reach. When it gets easy, choose a lower seat or add the cable.
Setup
Grip
Arms crossed in front of your chest, or hands on your thighs
Load
Bodyweight
You need
Stool or box
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Sit-to-Stand work?
Mainly the quads and glutes. The abs help.
What can I do instead of the Sit-to-Stand?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Sit-to-Stand in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.