Standing To Sitting Squats

Level 2

Foundations of Movement

What will this movement help with?

  • Sitting down: This is one of the most important movements we do because we do it so many times every day - getting down onto a desk chair, the sofa, a kitchen chair and everything in between. Making sure we have the right technique makes so much difference
  • Picking things up: Using this squatting movement helps us to protect our back when we brace our tummy and keep our shoulders up as well as protecting our knees when we squeeze our glutes and keep our weight in our heels

Muscles worked

  • Glutes (your bum)
  • Quads (front of your legs)
  • Abdominals (your core/tummy muscles)


You need a chair for this movement


On Chair | 10-15 Repetitions

Step 1

Keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and sit down onto the chair

Step 4

Keeping your glutes squeezed and your tummy braced, stand up and return to your start position

Step 5

Repeat. As it becomes easier, spend less time on the chair until you’re just ‘brushing’ it rather than sitting


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