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How To Do A Sit To Stand With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_SIT_TO_STAND.jpg" } }, "headline":"How To Do A Sit To Stand With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Sit To Stand With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_SIT_TO_STAND.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The squat is a foundational exercise for many workout programs and with good reason. Squats are great for building up your lower body including your glutes, quads, hamstrings, and calves. But they also provide powerful full-body benefits as they create an anabolic environment in the body that promotes the release of testosterone responsible for increasing muscle mass and cutting fat. Here we’re going to teach you a beginner variation on the squat that you can do from the comfort of your living room: the sit to stand.</p> <p>The sit to stand is exactly what it sounds like. Start in a seated position. Squeeze your glutes hard and push through your heels to stand up. Return to a seated position and repeat. The sit to stand is a great move for building up lower body strength, improving mobility and balance, and preparing your body to take on more challenging and rewarding squat variations.</p> <p>If you find the sit to stand to be a little too challenging at first, you can always make it easier by placing your hands on your knees as you press yourself up into the standing position. This will help you to keep your balance and give you some extra support.</p> <p>Once you’ve mastered the sit to stand, you’ll be ready to take on the next level move: the sit to hop. Start the exercise the exact same way, but instead of standing up, add a hop to the top of the movement. That explosive movement forces you to fire your glutes, while the increased intensity and speed will get your blood pumping and your heart rate up.</p> <p>From there, you can tackle the advanced jump squat. For this move, you’re going to leave the couch behind. Start from a standing position then drop into a squat. Now instead of standing back up as you would with a typical body squat, engage your leg muscles to jump into the air. Land softly on your knees then immediately drop into squat to repeat the movement. This is an all-around awesome exercise that combines serious strength building with fat-burning cardio.</p> <p>But before we move on to those more challenging variations, let’s learn how to do the perfect sit to stand.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand in front of your couch or a chair. Your feet should be a little farther than shoulder-width apart and your toes pointed outward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-LR-1.jpg" class="img-fluid" alt="sit-to-stand-1"> </picture> <li>Put your weight on your heels and hinge at the hips to drop your butt back towards the couch until you’re seated. Extend your arms out in front of you as you do this.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-LR-2.jpg" class="img-fluid" alt="sit-to-stand-2"> </picture> <li>Press through your heels and drop your arms back to your sides to return to the standing position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-LR-3.jpg" class="img-fluid" alt="sit-to-stand-3"> </picture> <li>Repeat this movement until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you press your butt back, imagine that you’re trying to push it into an invisible wall behind you. This is going to ensure that you’re hitting the big muscles in your legs: the quads, glutes, and hamstrings.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-LR-4.jpg" class="img-fluid" alt="sit-to-stand-4"> </picture> <li>While you drop down, your back should stay flat, in line with your shoulders and head. Keep your ab muscles engaged throughout the movement.</li> <li>Your knees should track over your toes as you sit down and stand up rather than wobbling in or out. This means that as you look down at your feet, you should only be able to see your big toe. It’s important that you keep your knees in good alignment to avoid injury.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-LR-5.jpg" class="img-fluid" alt="sit-to-stand-5"> </picture> <li>As you stand up, don’t think about straightening your legs. Focus on extending your hips forward to really fire your glutes, hamstrings, and posterior chain, the big muscles on the back of your body.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-stand-LR-6.jpg" class="img-fluid" alt="sit-to-stand-6"> </picture> <li>Inhale as you drop down and exhale as you stand back up. Not only will this help you stay focused on your form and rhythm, but it will also get blood pumping to your muscles to help you power through the movement.</li> <li>When you drop down, make sure that you do so with an even, controlled movement. You should feel like you could stop the downward movement at any point; even hovering over the chair rather than fully sitting down. As you press back up you can be faster and more explosive.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The sit to stand is a simple variation on the squat that will work both your lower and upper body. Be sure to follow the form cues we’ve offered here to be certain that you’re getting the maximum benefit out of this exercise.</p> <p>Again, if the sit to stand isn’t quite working for you when you’re first getting started, try placing your hands on your knees rather than extending your arms out in front of you as you stand up. This is going to make pressing yourself up a little easier and will help you to keep focus on form rather than on staying balanced.</p> <p>When you’ve perfected your sit to stands, you’ll be able to tackle the sit to hop. Adding that strong, explosive hop to the top of the movement in place of simply standing back up. That extra hop is going to force you to fire your glutes and hamstrings even harder while getting your heart and lungs working as well.</p> <p>Finally, you’ll be ready to master the jump squat. Jump squats are a challenging move with some incredible benefits that you don’t want to miss. This exercise builds on the sit to hop, forcing you to engage your lower body even more and kicking the movement up to a higher speed. The result? Significantly more strength gains and an even better cardio boost than the other two exercises we’ve highlighted here.</p> <p>One of the best parts about the sit to stand is that you can do it right in your own living room or anywhere that you’ve got a couch or chair to sit on. Try adding a few sit to stands to your next workout, or do a few repetitions during the commercials while watching your favorite TV show.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-to-hop/">Sit To Hops</a>.</p> </section> </article>

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