At a glance
Difficulty: beginner. Equipment: none. Main muscles: quadriceps, glutes and core. Try 2–3 sets of 6–12 comfortable repetitions.
Step-by-step instructions
Stand with feet about hip-width apart. Brace gently through your middle, send your hips back and bend your knees. Lower only as far as feels controlled, then press through your feet to stand tall.
Common mistakes
Avoid rushing, letting the knees collapse inward or forcing depth. Keep the movement smooth and use a support if balance is a concern.
Easier and harder variations
Try a sit-to-stand from a chair as an easier variation. For a harder challenge, pause at the lowest comfortable position or hold light weights.
Safety notes
Stop if you feel sharp pain, dizziness or unusual shortness of breath. If you have an injury or health condition, ask a qualified professional how to exercise safely.
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