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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.

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.

  • Cross your arms over your chest or hold them lightly at your shoulders — this helps you use your legs rather than your arms.

  • If needed, place your hands on the armrests or sides of the chair to help assist you as you stand.

  • Lean forward slightly from your hips, keeping your chest lifted and eyes facing forward.

  • Press firmly through your heels and straighten your legs to stand up tall.

  • Slowly lower yourself back down with control until seated, keeping your weight evenly through both feet.

  • Repeat for the desired number of repetitions.

How to Do the Sit to Stand Exercise Safely

Older adult demonstrating the starting position of a sit to stand exercise for seniors, sitting tall toward the front of a sturdy chair with feet flat and arms across the chest.
Older adult demonstrating the ending position of a sit to stand exercise for seniors, standing tall with arms across the chest and feet hip-width apart.

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.