Hips · Legs

Sit-to-stand + glute squeeze

Strength · Standing

How to do it

Chair on wheels? Brace it against the desk first. From sitting, stand up (hands on thighs or the desk only if needed). Squeeze your glutes at the top without leaning back, then sit down slowly with control.

Dose

6 reps

What you should feel

Your legs and glutes driving you up

Common mistake

Knee cave, rushing, or pushing off with momentum only.

Make it easier

Use your hands on the armrests or desk.

Avoid this movement if

You have severe hip or knee pain or a balance problem.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.