← EXERCISE LIBRARYBalance
Sit-To-Stand From a Chair
Standing up from a chair and sitting back down under control, without using the hands. Builds the leg strength and weight transfer that everyday standing up depends on.
- 01Sit toward the front of a sturdy chair that is against a wall so it cannot slide backward.
- 02Place the feet flat, hip width apart, with the heels drawn back under the knees.
- 03Lean the chest forward over the toes, then push the floor away and stand up tall without using the hands.
- 04Reach the hips back and lower slowly to the seat over three seconds, keeping the chest forward.
- 05Regression: push off the armrests or a higher chair, or add a firm cushion to raise the seat.
- 06Progression: cross the arms over the chest, slow the lowering to five seconds, or use a lower seat.
- 01Nose over toes before you stand.
- 02Push the floor away through the whole foot.
- 03Lower under control — do not drop the last few inches.
- 01Using a chair on wheels or one that can slide — it moves as you shift your weight forward.
- 02Dropping the last part of the sit — the landing is uncontrolled and the descent trains nothing.
- 03Keeping the chest upright on the way up — the weight stays behind the feet and standing takes far more effort.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.