Exercises / Squat (knee dominant)
Sit-to-stand
Squat (knee dominant) Bodyweight Complexity 1/5
Working position
Setup
Sit on a standard chair, feet flat and behind the knees, arms crossed on the chest.
Execution
Stand fully upright without using the arms, then sit back down under control.
Coaching cues
- Nose over toes to start the rise
- Stand all the way tall
- Lower slowly, do not drop
Common fault
Flopping backward into the chair on the way down
Fix: Slow the lowering to a three count, or raise the seat height.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Vastus lateralis (outer quad)
Regression and progression
Easier: This is the entry-level variation.
Harder: Leg press
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.