Balance · Beginner
Sit to Stand
Sit to Stand is exactly what it sounds like: rising from a chair and lowering back down with control. It's one of the most practical strength exercises you can do because it mirrors something you do dozens of times a day. Done regularly, it builds the leg and hip strength that keeps you independent — getting up from a couch, a car seat, or a toilet without needing to grab something.
Category
Balance
Difficulty
Beginner
Equipment
Chair
MET
2.5
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Sit near the front edge of the chair so your feet are flat on the floor, hip-width apart.
- 02
Angle your feet slightly outward — about 10 to 15 degrees — so your knees have a natural path to follow.
- 03
Lean your chest forward over your knees before you push up — this shifts your weight where it needs to be.
- 04
Press through your whole foot, especially your heels, as you rise to standing.
- 05
Stand tall at the top: hips fully extended, shoulders back, don't let your back round forward.
- 06
To sit back down, push your hips backward first — don't just drop straight down.
- 07
Lower yourself slowly and with control until you make soft contact with the seat.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Pushing off your thighs with your hands — if your arms are doing the work, your legs aren't getting stronger. Keep hands crossed over your chest or resting lightly on your thighs without pushing.
Knees collapsing inward on the way up — check that each knee stays lined up over your second or third toe throughout the movement.
Shooting up too fast and losing balance at the top — slow the movement down so you're in control the whole way.
Not leaning forward enough before rising — if you feel like you're pulling yourself up rather than pushing, tip your chest a little further over your knees before starting.
Plopping back into the seat — if you hear a thud when you land, you're dropping instead of lowering. Aim for a quiet, controlled descent.
Scale it
Easier and harder variations
Easier
Place your hands on the armrests or the back of the chair for light support as you rise and lower — use just enough help to keep moving, and try to rely on it less over time.
Use this when you're just starting out, recovering from an injury, or feel unsteady.
Harder
Cross your arms over your chest and pause for two seconds just before your seat touches the chair on the way down, then stand back up — that pause removes momentum and forces your muscles to work harder.
Use this once you can do 12 reps with good form and no hand support.
Note
Raise the seat height by placing a firm cushion or folded blanket on the chair so you don't have to lower as far — reduce the height gradually as your strength and comfort improve.
Use this if you have knee pain, a hip replacement, or significant joint stiffness that makes a full-depth sit painful.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
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