Sit-to-Stand Exercise: Self-Care

A person doing the sit-to-stand exercise, moving from sitting in a chair to standing up.

Sit-to-stand exercises can help you get stronger after an injury or health problem. This exercise is also called the chair stand or chair rise exercise. The goal is to stand up from a chair without using your hands.

Make sure you know how to do the exercise safely. Follow the steps below. It's normal to feel mild discomfort. Stop if you feel pain or your pain gets worse.

Do not start this exercise until told by your health care provider.

What the sit-to-stand exercise does

The sit-to-stand exercise makes the muscles in your lower body stronger. It also helps with balance and control of your body.

This exercise is helpful if:

You've had knee or hip surgery.
You find it hard to get up from a chair or the toilet.

How to do the sit-to-stand exercise

Sit toward the front edge of a sturdy chair without armrests.
Keep your knees bent. Put your feet flat on the floor. Your feet should be about shoulder-width apart and under your hips.
Rest your hands lightly on the sides of the chair. Keep your back and neck straight. Lean your chest forward a little.
Breathe in slowly. Lean forward and move your weight to the front of your feet.
Breathe out as you slowly stand up. Try not to push with your hands.
Stand still and take a full breath in and out.
Breathe in as you slowly sit down. Tighten your belly muscles to help control how you lower yourself.
Breathe out slowly.

Do this 10–15 times. If that's too hard, start with fewer times to build up strength.

Rest for 1 minute, then do another set.

To make the exercise easier or harder

If it's too hard:

Use a chair with armrests. Push with your hands to stand and sit using the armrests.
Put a firm pillow on the chair to make the seat higher.
Try to use your hands less as you get stronger.

If it's too easy:

Don't use your hands for support.
Wear a weighted vest or hold small weights.
Do more sets.
Try using a lower chair.

General tips

It's normal to feel tired when you start exercising.
You may have sore muscles for a few days. This is OK and will get better as you get stronger.
Move smoothly and steadily.
Do not hold your breath while doing exercises. This can affect your blood pressure.
Breathe in slowly through your nose and out slowly through your mouth.

This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.