Sit-to-Stand (Chair Stands)
Sit-to-stand is a functional movement that trains the muscles you use every time you rise from a chair, bed or toilet. It targets the quadriceps, glutes and the core, improving daily independence.
Step-by-step
- Sit in a firm chair with feet hip-width apart and flat on the floor.
- Lean slightly forward (nose over toes), press through your heels and stand up slowly until you are fully upright.
- Pause for a second, then slowly sit back down with control—don't plop.
- Repeat for sets of 8–12 repetitions depending on ability. Start with 1–2 sets and progress.
Progressions
To make it harder: use a lower chair, hold light weights, or increase repetitions. To make it easier: push up from the arms of the chair or use a higher seat.
Common mistakes & safety
Avoid using momentum (rocking forward). Keep knees tracking in line with toes. If you experience knee pain, reduce range or consult a professional.