Chair Sit-to-Stand
Quick Information
Category
Senior & Active Ageing
Difficulty
Beginner
Equipment
Chair
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Erector Spinae, Gastrocnemius, Soleus
Movement pattern
Squat, Sit-to-Stand
Training goal
Functional Strength, Independence
Sport
Active Ageing, General Health
Overview
Purpose. Trains the exact task that determines much of everyday independence: Rising from a seat. It loads the hip and knee extensors through a functional range and is a core component of established falls-prevention programmes.
How it fits the system. A foundation exercise in the Otago Exercise Programme, where it appears as a progressive strength and balance task. It also forms the basis of common clinical measures of lower-limb function in older adults.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Erector Spinae, Gastrocnemius, Soleus
Movement pattern
Squat, Sit-to-Stand
Equipment
Chair
Difficulty
Beginner
Technical detail
The movement is progressed by changing how much help is used rather than by adding external weight. The usual sequence is standing with both hands pushing off the chair, then one hand, then no hands, then with the arms folded across the chest.
Chair height changes difficulty considerably. A higher seat reduces the range and the demand; a lower seat increases both. Starting from a firm, stable chair without wheels is important for safety.
Leaning the trunk forward so the shoulders travel over the feet is what makes standing possible without hand support. Many people struggle not because of weakness but because they try to stand with the trunk upright, which leaves the centre of mass behind the feet.
Lowering back down should be controlled rather than a drop into the seat. The controlled descent is the eccentric portion and contributes meaningfully to the training effect.
How to Perform
- Sit toward the front of a firm, stable chair with the feet flat on the floor about hip width apart.
- Place the feet slightly back so the shins are close to vertical or leaning slightly forward.
- Lean the trunk forward so the shoulders move over the feet.
- Push through the feet and stand up fully, straightening the hips and knees.
- Reverse the movement, reaching the hips back and lowering under control until seated again.
Coaching Cues
- “Nose over toes”
- “Push the floor away”
- “Stand up tall”
- “Sit down slowly”
- “Feet flat the whole time”
Common Mistakes
- Trying to stand with the trunk upright, which leaves the weight too far back.
- Dropping quickly into the seat instead of lowering under control.
- Using a chair with wheels or an unstable base.
- Pulling on a walking aid or unstable furniture instead of pushing from the chair.
Progressions & Regressions
Progressions
Progress from two hands, to one hand, to no hands, to arms folded across the chest, and then to a lower seat.
Regressions
Use a higher chair, add a cushion, or push up with both hands on the chair arms.
When to Use It
When to use
Two to three times per week as part of a strength and balance routine, and useful daily as functional practice.
When not to use
With acute hip or knee pain, immediately after joint surgery unless cleared, or without a stable chair and a clear space.
Programming
Commonly 8 to 12 repetitions for 2 to 3 sets, progressing by reducing hand support before increasing repetitions.
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