Fit Mom Sit Stand

Beginner Level of Difficulty

The sit stand on bench is a lower body exercise that targets the glutes, quads and calves.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

fit mom sit stand - step 1

Step 1

Stand in front of the bench with your feet shoulder width apart.

fit mom sit stand - step 2

Step 2

Sit back on your heels and lower your body down to the bench with control.

fit mom sit stand - step 3

Step 3

Stand back up through your heels and fully extend your hips and knees.