Sit-to-Stand
69
/100
Best when...
- You need something you can do near your desk without much setup.
- You feel stiff from sitting and want to undo desk posture quickly.
- Your energy is dipping and you want a more activating break.
Not ideal when...
- You want a nearly effortless reset that will not elevate breathing much.
Pairs well with...
a chest-opening or shoulder reset after long sitting
Better than X when...
Longer break routines when you only have 60 seconds and need immediate value.
Office-clothes alternative
Sit-to-Stand or Wall Push-Up are easy alternatives when you want something even more office-friendly.
Compound movement primarily engaging quadriceps, gluteals, erector spinae
MET 3.5 (measured), 1.0x walking
Joint ROM: 65%, posture benefit: 60%
Can be performed at or near a desk
quadriceps
erector spinae
gluteals
hamstrings
calves
for 10 reps · roughly 0.4 min of brisk walking for a 70 kg person
69
5 reps
69
10 reps
69
15 reps
69
20 reps
69
30 reps
“Sit-to-Stand scores 69/100, driven by strong desk practicality. Suitable for a desk break.”
- Metabolic cost varies with body weight and fitness level
- mobility value, desk practicality are estimated, not directly measured
Measured (4)
- MET value
- quadriceps activation
- gluteals activation
- erector spinae activation
Derived (3)
- hamstrings activation
- calves activation
- caloric expenditure
Modeled (3)
- joint ROM
- posture correction
- desk practicality
2011 Compendium of Physical Activities
Barbara E. Ainsworth, William L. Haskell, ... et al.
Medicine & Science in Sports & Exercise (2011) · Vol. 43(8) · pp. 1575–1581
Established MET reference values for common activities
Key Factors Associated with Adherence to Physical Exercise in Patients with Chronic Diseases and Older Adults: An Umbrella Review
Daniel Collado-Mateo, Ana Myriam Lavín-Pérez, ... et al.
International Journal of Environmental Research and Public Health (2021) · Vol. 18(4) · pp. 2023
Rectus femoris and erector spinae activation during sit-to-stand