Sit to Stand

Getting up from a chair is something we do dozens of times a day, and it becomes harder as the thigh and buttock muscles weaken. Practising it as an exercise builds exactly the strength you need. Physiotherapists use it for knee pain, after knee and hip surgery, and as a core exercise for older adults who want to stay steady and independent.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Sit near the front of the chair, feet back, lean forward
2. Push through your feet to stand up tall, then sit back down slowly

How to do it

  1. 1

    Use a firm chair with arms, placed against a wall so it cannot slide.

  2. 2

    Sit near the front of the seat with your feet flat, hip-width apart and slightly behind your knees.

  3. 3

    Lean forward so your nose comes over your toes.

  4. 4

    Push through your heels and stand up tall. Use your hands on the armrests or your thighs if you need to.

  5. 5

    To sit, reach back for the chair, bend your knees and lower yourself slowly. Do not drop into the seat.

How many

Start with 5 to 8 repetitions, 1 to 2 sets, once a day. Build up to 2 sets of 10 to 12.

Common mistakes

Not leaning forward enough. Without the forward lean you have to push much harder, or you fall back into the chair.

Letting the knees fall inwards. Keep them in line with your feet.

Dropping into the chair. Sitting down slowly is half the exercise and protects your back.

Feet too far forward. Bring them back so they are under or just behind the knees.

Make it easier

Use a higher seat (add a firm cushion) and push up with your hands on the armrests.

Make it harder

Stand up without using your hands, use a lower chair, or slow down the sitting part to 3 to 4 seconds. Later, hold a light weight against your chest.

Who it helps

Older adults with weak legs
Reducing the risk of falls
Knee osteoarthritis
Recovery after knee or hip replacement
Recovery after a hospital stay

When to stop and check

If you feel dizzy when you stand, sit back down and rest, and mention it to your doctor or physiotherapist. Anyone who has fallen recently should have someone nearby the first few times. After hip replacement, check with your physiotherapist about chair height and how far you may lean forward.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

Is the sit to stand exercise safe for elderly people?
Yes, when done from a stable chair with arms, ideally against a wall. It is one of the most common exercises in fall prevention programmes because it trains the movement older adults use all day.
My parent cannot stand up without using their hands. Is that normal?
It is common, and a sign that leg strength has dropped. Start with hands on the armrests and a higher seat. A physiotherapist can check why it is hard and build a plan around it.
How many sit to stands should I be able to do?
Physiotherapists sometimes time how many you can do in 30 seconds as one measure of leg strength. What counts as normal depends on age. A physiotherapist can test this and track your progress.

Related

Online physiotherapy: Balance and Fall PreventionOnline physiotherapy: Knee Pain and OsteoarthritisHow to Help an Elderly Parent Get Up, Sit Down and Walk SafelyWeakness After a Hospital Stay: Helping an Older Parent RecoverFall risk check for older adults

More knee exercises

Straight Leg RaiseHeel SlidesSeated Knee ExtensionAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra