Calisthenics for Beginners — Assisted Sit-to-Stand Squat (Squat Progression — Level 1/16)
The Assisted Sit-to-Stand Squat is part of the Squat Progression in the Calisthenics Step-By-Step program.
This exercise helps beginners build strength gradually using simple bodyweight training.
This is Level 1 of 16 in the progression.
What This Exercise Trains
This exercise strengthens:
• leg muscles
• stabilizing muscles
• coordination and control
It prepares the body for more advanced squat exercises later in the progression.
Start Position
Stand in front of a stable chair.
Place your feet about shoulder-width apart.
Keep your back straight and your chest upright.
Engage your core muscles before starting.
Movement
Slowly bend your knees and lower your body toward the chair.
Sit down gently.
Pause briefly.
Then push through your feet and stand up again.
Keep the movement slow and controlled at all times.
Training Goal
Perform 3 sets of 10 repetitions.
Rest briefly between sets.
When the exercise becomes comfortable, move to the next level.
Progression
This exercise is Level 1 in the Squat Progression.
When you can complete the training goal comfortably, continue to the next level.
The Step-By-Step program gradually builds full body strength using small progression steps.
