View this exercise on Fitain

Mini Band Sit to Stand (One Leg)

  • Intermediate
  • Mini Resistance Band · Plyometric Jump Box · Bench · Deck Step
  • Hamstrings · Quadriceps · Glutes

Setup instructions

1) Place both feet through the band and rest it above your knees.

2) Sit on a chair/bench/plyo box with your chest up and core tight. Lift one leg up so it doesn't touch the floor.

Note: The raised leg should not make contact with the floor throughout the entire exercise.

Perform instructions

1) Hinge from the hips and shift your weight to the heel - you should feel your hamstrings and glutes engaged. Push off from the heel and hinge upwards to standing - your other leg should still be raised.

2) Pause for a second and lower yourself back to sitting - hinge from the hips and bend your knee. The glutes should make contact with the chair first. Keep the back flat.

Note: For added difficulty, place your hands on opposite shoulders (so they can't assist you).

Health benefits



Balance · Coordination

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