Calisthenics for Beginners — Sit-to-Stand Squat (High Chair) — Hands Overhead (Level 2 / 16)
The Sit-to-Stand Squat (High Chair) — Hands Overhead is part of the Squat Progression in the Calisthenics Step-By-Step program.
This exercise helps beginners build leg strength gradually using simple bodyweight training.
This is Level 2 of 16 in the progression.
What This Exercise Trains
This exercise strengthens:
• leg muscles
• stabilizing muscles
• coordination and balance
It also improves posture and control by keeping the arms overhead during the movement.
It prepares the body for more advanced squat variations later in the progression.
Start Position
Sit on a stable high chair.
Place your feet flat on the floor at about shoulder-width distance.
Raise your arms straight overhead.
Keep your chest upright and your back straight.
Engage your core before starting the movement.
Movement
Push through your feet and stand up without using your hands.
Keep your arms overhead and your body stable.
Stand fully upright at the top.
Then slowly lower yourself back down to the chair with control.
Focus on smooth and controlled movement.
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 2 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.
