Sit to Stand

What it does

Rising from a chair uses the quadriceps and glutes, and requires shifting weight forward over the feet. Regular practice builds strength and independence, and the number you can do in 30 seconds is a standard measure of leg strength in older adults.

It is a regular part of rehab plans for total hip replacement, hip fracture and stroke, and it features in our geriatric physiotherapy programmes.

How to do it

1. Sit towards the front of a firm chair with feet hip width apart and slightly behind the knees.
2. Lean your trunk forward over your feet ("nose over toes").
3. Push through both feet and stand up fully.
4. Sit back down slowly, reaching back with your bottom rather than dropping.
5. Use your hands on the armrests at first, then progress to arms crossed.

How much

8 to 12 repetitions, 2 to 3 sets, once or twice a day. Use a higher chair if you can't manage from a standard one.

Common mistakes

• Not leaning forward enough, so you fall back.
• Letting the knees collapse inwards.
• Dropping into the chair.

Stop and check with us if

• You feel dizzy on standing.
• You're unsteady; have someone nearby or use a stable support.

Frequently asked questions