Seated

Main workout

Sit To Stand

Seated legs movement. Press through your feet to stand up tall, then slowly lower yourself back into the chair with control.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 127
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #142of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 5/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesLegs

How to do it

Press through your feet to stand up tall, then slowly lower yourself back into the chair with control.
Let your legs do the work and avoid using momentum if you can.

About Sit To Stand

Sit To Stand is a transition exercise: it begins in a chair and includes standing upright, then lowering back to the seat. Its chair category describes the setup, not a movement that stays seated throughout.

What to focus on

Use a stable chair that will not slide as you rise.
Lower under control and feel the seat before relaxing into it.

Make the movement smaller

Use stable arm support if appropriate, or choose a fully seated movement if standing is not suitable for you. Get individual guidance if you need help with this transition.

A mistake to watch for

Rocking forcefully to create momentum or dropping into the seat. Reduce the demand and use support so you can control the transition.

Practice time and pacing

The app assigns 30 seconds to Sit To Stand. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

This movement starts in a chair but includes standing. Check the complete demonstration and use stable support if needed.

Where you will practice it

It first appears on day 3 of the Seated Advanced 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Seated · Chair

Seated Bicycle

Legs

Core

Difficulty 5/5Clarity 4/5

Lean back slightly while gripping the chair to lift up your legs.