Sit to Stand with Band

• CATEGORY

  Lower Body Strength

  Glute Activation

  Functional Movement

  Prehab and Rehab

• EQUIPMENT NEEDED

  Box or Bench

  Glute Loop

• LEVEL

  All Levels

Overview

The Sit to Stand with Band is a foundational movement pattern that mimics everyday actions like getting up from a chair. When performed with a glute loop, it becomes an excellent exercise for teaching lower body engagement and proper squat mechanics. This movement targets the glutes, quads, and hamstrings, and reinforces control and stability-making it ideal for beginners, rehab, or warm-up protocols.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Quadriceps

SECONDARY:

• Gluteus medius

• Hamstrings

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit on a sturdy bench or box with a glute loop placed just above your knees.

2. Position your feet about shoulder-width apart with your toes slightly turned out and knees pressing gently into the band.

3. Brace your core, drive through your heels, and rise to a standing position by extending the hips and knees.

4. At the top, stand tall without locking out your knees.

5. Slowly and with control, lower yourself back down to the seated position.

6. Repeat for the prescribed number of reps.

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Benefits

• Builds foundational strength and movement patterns

• Encourages proper glute and quad activation

• Trains motor control and postural alignment

• Great for beginners, older adults, or anyone recovering from injury

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COACHING CUES

• Drive your knees out against the band as you stand

• Lead with your chest, not your shoulders

• Don’t just plop down. Control the descent to the seat

• Push through your heels and squeeze the glutes at the top

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Notes

The Sit to Stand with Band is a simple yet effective movement to develop lower body strength, improve functional mobility, and build confidence in standing transitions. It’s ideal for warm-ups, foundational training, or reintroducing strength training after time away from the gym.