Sit to stands

What you should feel?? When performed correctly, you will feel the muscles in your thighs working. You should not experience any knee pain with this exercise.

Instructions:

Choose an appropriately heighted chair from which to perform your sit to stands
Place your arms across your chest
drive your weight through your heels to stand up from the seat
ensure your knees do not angle inwards as you push up from the seat
your lower back should remain stable throughout the exercise
and have a slight concave curve or “lordosis” to promote proper use of the muscles

Main muscles targeted:

Calf muscles
Specifically, Soleus and Gastrocnemius
Muscles of the foot and toes

Main benefits:

A calf raise over a step ensures you are training full range of motion. This allows your calf muscle to develop strength throughout the entire range of motion of the ankle joint, mimicking many life-like movements. The calf raise is used to isolate the calf muscles to improve their strength. You can use any step as long as it is safe and you wont fall or slip off its surface. Having something to hold is very important for safety, even if you are agile and healthy.