Sit to stand, pushing on the thighs

Standing up from a chair with the hands pressing on the thighs: the arms share the work of the hardest part, the first half of the rise, until the legs can do it alone.

Squat family

Sit to stand, pushing on the thighs

Easier option

Standing up from a chair with the hands pressing on the thighs: the arms share the work of the hardest part, the first half of the rise, until the legs can do it alone.

DemandEasy

Equipment requiredBodyweight + A bench or box

Muscle focusQuads · Glutes · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit near the front of a firm chair, feet flat and slightly back, the hands on the thighs.
Lean forward from the hips until the weight is over the feet, then press down through the hands as the legs stand you up.
Let go as the body straightens; sit back down the same way, the hands on the thighs before the seat touches.

Form cues

Push through the whole foot, not the toes.
Use the hands less as it gets easier.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Waite 2017 · Otago-based home exercise progressions (sit to stand: using the arms to assist, then the arms straight out in front, then across the chest; J Cardiothorac Surg) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Triceps.

Equipment

A bench or box

Level

Beginner. See the easier and harder options above.

Similar moves

Sit to stand from a chair demonstrated on the 3D figure

3D demoSit to stand from a chairBeginner · A bench or box

3D demoWall sitBeginner · A wall

Alternate-leg bounding demonstrated on the 3D figure

3D demoAlternate-leg boundingAdvanced · No equipment

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

3D demoBox jumpIntermediate · A bench or box

Depth jump demonstrated on the 3D figure

3D demoDepth jumpAdvanced · A step

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Questions people ask

What muscles does the Sit to stand, pushing on the thighs work?

Mainly the quads and glutes, with help from the triceps.

What equipment do I need for the Sit to stand, pushing on the thighs?

A bench or box.

Is the Sit to stand, pushing on the thighs good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bodyweight squat.

How do I make the Sit to stand, pushing on the thighs harder?

Progress to the Bodyweight squat, or add load, range or slower lowering once your form is solid.