knee focus
Single-Leg Sit to Stand
Standing up from a chair on one leg, which loads the thigh and hip muscles with your full body weight and tests control of the knee.
Key cue: Heel down, stand tall, knee over second toe, lower slowly.
Area
knee
Level
advanced
Volume
3 × 5 each leg
Goal
fitness
How to do it
- 1Put a sturdy chair against a wall so it cannot slide. Sit near the front with one foot flat and the other leg held out in front, off the floor.
- 2Lean slightly forward and, pushing through the heel of your standing leg, stand up without using your hands if you can.
- 3Keep your knee in line with your second toe.
- 4Sit back down slowly over about 3 seconds. Repeat, then change legs.
Easier and harder versions
- Easier
- Use a higher seat and push with both hands, or stand up using both legs and lower yourself slowly on one leg.
- Harder
- Use a slightly lower seat, or take 4 seconds to sit down, only if the knee is pain-free and a stable surface is within reach.
Helps with
Commonly used for:
Knee strengthStair climbingSingle-leg control
Read more
Benefits
- Builds single-leg strength for stairs and hills
- Shows up differences between your legs
- Needs only a chair
Muscles worked
Strengthening. Strengthens your quadriceps, glutes and hamstrings.
QuadricepsGlutesHamstrings
Form tips
- Use a higher seat or a cushion to make it easier. A lower seat makes it harder.
- Rest your hands lightly on your thighs, or on a counter for support.
Common mistakes
- Letting the knee fall inwards.
- Dropping into the chair.
When to avoid or modify
- Do it next to a stable surface in case you lose your balance.
- Stop if you feel sharp pain at the front of the knee. Try it only once the two-legged sit to stand feels easy and pain-free.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the knees