Sit-to-Stand

Stand up from a chair and sit back down with control: one of the most useful strength exercises. 5 times.

01 / 02Side view of a figure leaning forward from a chair, about to stand
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Sit near the front of the seat, feet slightly behind your knees.
  2. Lean forward, nose over toes.
  3. Press through your feet to stand. Use your hands on your thighs if needed.
  4. Sit back down slowly, with control.

How many 5 times

Gentler version

Use a firmer, higher chair.

Who should skip this or take care

Only if you can stand safely. Have someone nearby the first few times.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Dropping back into the seat. Lower yourself slowly, with control.

The balance chart

  1. 01Sit-to-Stand5 times
  2. 02Heel Raises at the Chair10 times

More for standing balance

Last updated . Sources · Safety