Sit in a chair, feet flat. Stand up without using your hands. Lower slowly back to seated. The functional movement that determines whether older adults stay independent. Also a hidden quad-strength builder for everyone else.
Secondary muscles
glutes
core
Form cues
1Hands cross over chest — no pushing off the thighs or armrests
2Feet flat, knees track over toes
3Lower with control — 3 sec back to seated
Common mistakes
⚠Throwing the chest forward to use momentum (defeats the leg work)
⚠Plopping back down — the eccentric is where the strength is