Sit to Stand Exercise | Chair-Based Strength Exercise for Older Adults
The sit to stand exercise is a functional, chair-based movement that strengthens the legs and core while improving mobility.
It is widely used for older adults to support independence in daily activities such as rising from a chair, standing, and walking.
How to Do the Sit to Stand Exercise Safely
SIT-TO-STAND (FROM CHAIR)
INSTRUCTIONS:
Sit tall toward the front of a sturdy chair with your feet flat on the floor, hip-width apart.
Place your hands lightly on the sides of the chair or on your thighs for support (avoid pushing with your arms if possible).
Lean forward slightly from your hips, keeping your chest lifted.
Press through your heels and straighten your legs to stand up tall.
Slowly lower yourself back down with control until seated.
Repeat for the desired number of repetitions.
TIPS:
Keep your knees in line with your toes — don’t let them collapse inward.
Use your legs as much as possible rather than relying on your arms.
Breathe out as you stand up, breathe in as you sit down.
Place the chair against a wall for safety so it doesn’t move.
MUSCLES WORKED:
Quadriceps (front of thighs)
Glutes (buttocks)
Hamstrings (back of thighs)
Core (stability)
BENEFITS:
Builds strength for one of the most important daily movements.
Improves ability to get up from chairs, beds, and couches.
Increases leg power and endurance for walking and climbing stairs.
Helps maintain independence and reduces risk of falls.
BEGINNER VERSION:
Use your arms to push lightly from the chair or thighs to assist.
Place a cushion on the chair to raise the seat height, making the movement easier.
Start with fewer repetitions and build up gradually.
PROGRESSION OF EXERCISE:
Perform without using your arms for support.
Lower down more slowly to increase control and strength.
Add light weights (e.g., dumbbells or water bottles) held at your sides.
Perform from a lower chair for added difficulty.