Skip to main content

Sit-to-stand exercise

The sit-to-stand exercise strengthens your lower body and helps you maintain or improve your mobility and balance.

Download and print this article:

Sit-to-stand exercise - PDF

Sit-to-stand exercise

The sit-to-stand exercise strengthens your lower body and helps you prevent falls by maintaining or improving your mobility and balance. 

Aim to complete the following exercises in a slow, controlled manner without using your hands to assist you. Start by doing 5-10 repetitions. Have a rest for 1 minute, then repeat 2 or 3 times. 

The sit-to-stand exercise strengthens your lower body and helps you prevent falls by maintaining or improving your mobility and balance. 

Aim to complete the following exercises in a slow, controlled manner without using your hands to assist you. Start by doing 5-10 repetitions. Have a rest for 1 minute, then repeat 2 or 3 times. 

Read less...

Important information before you proceed

These exercises may not be suitable for you. Consult a health professional before beginning this exercise if you are unsure.

You may experience mild muscle soreness that lasts a few days after this exercise. Seek medical assistance if you feel any new or increasing pain, or if you feel dizzy, clammy, or short of breath.

Step 1

  • Sit at the front edge of a sturdy chair with or without armrests. 
  • Place your feet flat on the floor, shoulder-width apart.
  • Bend your knees slightly.
  • Sit at the front edge of a sturdy chair with or without armrests. 
  • Place your feet flat on the floor, shoulder-width apart.
  • Bend your knees slightly.
Read less...

Step 2

  • Lean forward to bring your nose over your feet. 
  • Push through your legs to carefully stand up. 
  • Optional: to make this more challenging, do this step without using armrests.
  • Lean forward to bring your nose over your feet. 
  • Push through your legs to carefully stand up. 
  • Optional: to make this more challenging, do this step without using armrests.
Read less...

Step 3

  • Stand up tall.
  • To sit back, slightly bend your knees and push your hips towards the back of the chair.
  • Slowly lower yourself safely back onto the chair.
  • Repeat.
  • Stand up tall.
  • To sit back, slightly bend your knees and push your hips towards the back of the chair.
  • Slowly lower yourself safely back onto the chair.
  • Repeat.
Read less...

Adjusting exercise difficulty

You can adjust the difficulty of this exercise depending on your fitness level. 

You can make the exercise easier by: 

  • Sitting on a chair with armrests and using them to assist you when standing up
  • Doing fewer repetitions
  • Increasing the height of the chair by adding a cushion to your seat

    You can adjust the difficulty of this exercise depending on your fitness level. 

    You can make the exercise easier by: 

    • Sitting on a chair with armrests and using them to assist you when standing up
    • Doing fewer repetitions
    • Increasing the height of the chair by adding a cushion to your seat
      Read less...

      You can make this exercise more difficult by: 

      • Doing more repetitions
      • Using a lower chair
      • Holding a small weight while you exercise (try holding a can of tinned food or a bottle filled with water to create light resistance)

      You can make this exercise more difficult by: 

      • Doing more repetitions
      • Using a lower chair
      • Holding a small weight while you exercise (try holding a can of tinned food or a bottle filled with water to create light resistance)
      Read less...

      Download and print this article below!

      Sit-to-stand exercise - PDF

      More helpful information

      If you need more information, get in touch with one of our helpful team on 1800 951 971.

       

      If you need more information, get in touch with one of our helpful team on 1800 951 971.

       

      Read less...

      Find out how to age your way

      Take our easy OpenUp quiz to get personalised advice and see suggested products, services and support in your local area or online.

      Let's go!