Sit-to-Stand
The foundation of getting out of chairs and reclaiming everyday leg strength.
What it trains
Leg and hip strength, trunk control, forward weight shift.
Why it's useful
Directly rehearses getting out of a chair — one of the most repeated movements of daily life.
Setup
- Sit tall on a firm chair with feet flat on the floor, roughly hip-width apart.
- Feet slightly back under the knees.
- Cross arms over chest (or hold a support if needed).
- Lean the trunk gently forward from the hips.
- Drive through the whole foot to stand tall.
Three coaching cues
- Nose over toes to start
- Push the floor away
- Stand fully tall at the top
Common mistakes
- Rocking to build momentum
- Rising onto toes early
- Cutting the top position short
Use a higher chair, or push off the thighs.
Use a lower chair, add a hold at the bottom, or hold a light weight at the chest.
Safety considerations
- Have a stable support within reach when learning.
- Stop and seek assessment for chest pain, faintness or sudden severe joint pain.
Related exercises
Box Squat
A confidence-building squat variation that sets the depth for you.
Leg Press
A supported way to load the legs without balance demands.
Supported Split Squat
Single-leg strength with the support you need to focus on the working leg.
Related reading
Building Strength for Everyday Life
Understand how exercise can help with stairs, shopping, walking, floor transfers and daily tasks.
Strength Training After 40: Why It Matters More Than Ever
Learn how strength training can support muscle, movement, confidence and independence as you get older.
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