Game version
Chair partners: one sits to the chair and stands up while the other counts slowly. Swap and cheer.
Chair Sit-and-Stand
Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand in front of a sturdy chair, feet hip-width apart.
Core: No hands.
- Ages
- 6 to 10
- Time
- 5 min
- Players
- Just you
- Space
- Small room
- Bring
- Sturdy chair or bench
- Level · skill
- Beginner · Speed & Fitness
The steps
How it works
- Stand in front of a sturdy chair, feet hip-width apart.
- Reach arms forward and sit back slowly to touch the chair.
- Stand up tall without using your hands.
- Do 2 rounds of 10.
Coaching point
Slow down, fast up.
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (a hand on the chair), Core (no hands), More (slower on the way down).
Story
You are a tree growing slowly from a seed.
My best
Beat your own count
Beat your own best. Only your own number counts: today against last time.
Practice makes progress
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