Legs & glutes

Sit to stand

Standing up from a chair without using your hands — a simple, powerful leg-strength and balance exercise.

Beginner Low impact Sturdy chair
Movement diagram for Sit to stand: seated on a chair to standing, arms forward
Original diagram — start and finish positions.

How to do it

  1. Sit on the edge of a solid chair without wheels, feet flat and hip-width apart.
  2. Lean slightly forwards from your hips.
  3. Stand up slowly using your legs, not your arms, looking forward rather than down.
  4. Stand tall, then slowly sit back down, using your hands only to guide you if you need to.

Form tips

  • The slower you go, the harder your muscles work.
  • Cross your arms over your chest once you no longer need your hands.
  • Keep your knees in line with your toes.

Common mistakes

  • Pushing off the chair with your hands every time.
  • Dropping heavily back into the seat.
  • Feet too far forward, which makes standing harder.

Easier and harder

Make it easier

Use a higher seat or add a firm cushion, and use your hands to push up.

Make it harder

Lower more slowly, pause just above the seat without sitting, or hold a light weight at your chest.

Watch

Exercises to improve balance and muscle strength — Royal Osteoporosis Society on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026
  2. Royal Osteoporosis Society: Exercise to help your balance — checked 3 Oct 2026

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