Functional · Upper legs

Sit to stand

Target Quadriceps  ·  Equipment Chair  ·  Level Beginner  ·  Reps 8

Sit to stand is a beginner-level functional movement targeting the quadriceps, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Sit2s · ease-in-out Hinge the hips back and lower with control to sit on the chair
2. Stand1.8s · ease-out Drive through the heels and reach tall to stand

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Sit to stand"
  rig humanoid
  prop chair
  pose start = standing

  step "Sit" 2s ease-in-out:
    hips: flex 90
    knees: flex 95
    ankles: dorsiflex 14
    spine: flex 12
    shoulders: flex 60
    ground-lock: feet
    cue "Hinge the hips back and lower with control to sit on the chair"

  step "Stand" 1.8s ease-out:
    hips: flex 0
    knees: flex 0
    ankles: dorsiflex 0
    spine: flex 0
    shoulders: flex 0
    ground-lock: feet
    cue "Drive through the heels and reach tall to stand"

  repeat 8

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