• Alternate the legs, kicking one leg at a time
• Perform faster and smaller kicks, without fully extending your legs
• Try this exercise in shallow water with jumping off the bottom, to sit and stand
• Do double kicks before you stand or sit
• Use aqua cuffs for extra resistance. 

Stand to Sit Kicks Variations

1. The controlled movement of standing and sitting while keeping the upper body fixed helps you learn how to move in deep water effectively
2. This motion requires working against water resistance in a unique way, which helps improve balance
3. Side to Sit Kicks targets major muscles in your lower body and abdominals
4. The kicks are performed in deep water without any stress on your joints
5. Combining two different types of kicks helps improve your coordination
6. The kicking motions in this exercise are beneficial for people dealing with hip and knee injuries.

Benefits of the Side to Sit Kicks

How to Perform Stand to Sit Kicks

Starting Position: Start standing tall in deep water — nothing under your feet, just you and the float. Put your hands on the noodle, or relax them by your sides.

Action: Pull your knees up together, tight, and kick your legs forward like you’re trying to sit down on an invisible bench. Let your body shift into a floating seated position without fighting it. Once you’re steady, bend your knees again, pull them back toward you, and kick your legs down strong and sharp. That kick drives you back up into standing.

Feet Position: Put your feet in a ready-to-kick position before each kick to maximize surface area. For front kicks, use the front of your foot with pointed toes, and for bottom kicks, use the soles of your feet with flexed feet.

Main Movers: Kick forward by leading with your knees, and kick down by driving through your hips and knees together.

Upper Body: Keep your upper body as steady as you can. The real work should come from your legs, not from swinging your arms or twisting around.

Tip: Keep the moves clean without half-kicks or floppy legs. Every bend and kick should be quick, tight, and controlled. 

Muscles Worked in the Stand to Sit Kicks 

Your thighs and hips do most of the work, kicking forward and down. Your abs helps keep you steady, and also help in bringing your legs to seated position. Even your lower back and sides join in without you really noticing. 

Main Muscles: Quadriceps, Hamstrings, Hip Flexors, Abs

Secondary Muscles: Glutes, Lower Back, Obliques

This deep water exercise focuses on clean kicks that engage your lower body in a new way. Stand to Sit Kicks requires concentration and intentional movement for proper execution. Before we jump into details, make sure you are aware of the deep water safety precautions, and that you have your aqua belt/noodle secured. 

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