Chair Sit-to-Stand
Also known as: Sit to Stand, Chair Stand
StrengthFunctionalRehabilitation
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Description
A basic leg exercise in which you stand up from a chair and sit back down without using your hands. It strengthens the quadriceps and glutes in a movement you use every day and suits beginners and older adults. The chair also sets the same depth for every repetition.
How to Perform
- Sit upright on a stable chair with your feet flat on the floor about hip-width apart and your arms relaxed at your sides.
- Pull your feet back slightly so they are under or just behind your knees, and brace your core.
- Lean your torso slightly forward from the hips until your weight shifts onto your feet.
- Push through your whole feet and stand up by straightening your hips and knees.
- Finish standing tall with your hips fully extended and your arms still at your sides.
- Push your hips back, bend your knees and lower yourself slowly until you are seated again, then repeat.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Place the chair against a wall if it could slide on the floor.
- Sit tall between repetitions and do not lean back against the backrest.
- If standing up is too hard, use a higher seat. To make it harder, use a lower chair or sit down more slowly.
- Keep your chest up and look ahead so your back stays neutral as you lean forward.
- Breathe out as you stand up and breathe in as you sit down.
Common Mistakes
- Setting the feet too far forward, so you have to swing your body to get up
- Pushing off the thighs or the chair with the hands
- Letting the knees cave inward as you stand up
- Lifting the heels off the floor as you push up
- Dropping onto the chair instead of sitting down with control
- Stopping before the hips and knees are fully straight at the top
Recommended Exercises
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