Sit-to-Stand Hover Hold

0.0s / 10.0s

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Quads
15%
Glutes
12%
Erector Spinae
12%
Trans. Abdominis
10%

Trans. Abdominis 10% — deep, not shown on the figure

Sets

3

Reps

5 holds

Hold

10 sec

Rest

30 sec between holds

▶ Guided session · 3 × 5 holds

The hover trains the exact mid-range where weak knees give up on chair transfers — without ever finishing the rep.