knee focus
Sit to Stand
Standing up from a chair, slowly and without using your hands. It builds the strength for stairs, toilets and getting out of the car.
Key cue: Nose over toes, push through your heels, and take three seconds to sit down.
Area
knee
Level
beginner
Volume
3 × 10
Goal
recovery
How to do it
- 1Sit near the front of a sturdy chair, feet hip-width apart and slightly behind your knees.
- 2Lean forward from the hips, nose over toes.
- 3Push through your heels to stand up tall.
- 4Take three seconds to sit back down under control.
Easier and harder versions
- Easier
- Sit on a firm cushion to raise the seat, and push off your thighs or the chair arms with your hands.
- Harder
- Lower yourself slowly over 4 seconds, or try it from a lower seat without pushing on your hands.
Helps with
Commonly used for:
Knee pain on stairsWeak legsKnee osteoarthritis
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Builds leg strength for daily life
- Suits any age, and pregnancy
- Easy to make harder by slowing down
Muscles worked
Strengthening. Strengthens your quadriceps, glutes and hamstrings.
QuadricepsGlutesHamstrings
Form tips
- Use your hands on your thighs at first if you need to.
- A higher chair or a cushion makes it easier.
Common mistakes
- Dropping into the chair.
- Letting the knees fall inwards.
When to avoid or modify
- Dizziness on standing: rise slowly
- Sharp knee pain: use a higher seat
If in doubt, check with a qualified physiotherapist before continuing.