Home › Mobility › Getting up from a chair
Getting up from a chair: the right technique, and exercises that help
Standing up from a chair is something we do dozens of times a day — and one of the clearest signs of how strong our legs are. This guide shows the technique that makes standing easier and safer, and a simple exercise plan to build the strength behind it.
Written by Abhiraj Radhakrishnan, PT, MPT · 8-minute read
Why standing up gets harder
Research agrees: in a study of 669 adults aged 75 to 93, the strength of the thigh muscles that straighten the knee was the single biggest factor in how quickly people could stand up from a chair. Balance, reaction time, feeling in the feet, eyesight, pain and worry about falling all played a part too — which is why practising the movement itself matters, not just building strength.
The right technique, in 3 steps
Step 1
Feet behind your knees
Scoot forward toward the front of the seat. Place your feet flat on the floor, about hip-width apart, and slide them back so they are slightly behind your knees.
With your feet in front of your knees, your legs have to work much harder to lift you.
Step 2
Lean forward: nose over toes
Put your hands on the armrests. Lean forward from your hips until your nose is over your knees and toes — your head, knees and feet roughly in one line. This moves your weight over your feet, so your legs can lift you.
Remember: “nose over toes.”
Step 3
Push up and stand tall
Push down through your feet and the armrests, and straighten your hips and knees to stand up tall. Pause for a moment to get steady before you start walking, then reach for your walker or cane if you use one.
Don’t pull yourself up on a walker — it can tip or roll. Push up from the chair, then hold the walker once you’re standing.
Sitting down safely
Back up until you feel the chair touch the back of your legs. Reach back for both armrests, lean forward a little, and bend your knees to lower yourself slowly — don’t drop into the seat.
Choosing the right chair
- Firm seat, with armrests to push up from.
- Height: when you sit, your feet rest flat on the floor with your knees about level with your hips.
- Avoid low, soft sofas and recliners — they make standing much harder.
- Too low? A firm cushion or furniture risers can raise the seat. An occupational therapist can advise.
Exercises that help
Strength · start here
Seated knee straightening
Works: the quadriceps — the muscles that straighten your knee and lift you out of the chair.
- Sit tall in a firm chair.
- Straighten one knee until your leg is straight — don’t force it past straight.
- Hold for 3 seconds, then lower slowly. Switch legs.
- Too easy? Add a light ankle weight, as advised by your physiotherapist.
Strength · when you’re ready
Supported forward lunge
Works: the quadriceps, buttock muscles and balance — a stronger, more challenging exercise.
- Stand behind a sturdy chair, facing its back, and hold the top of the backrest with both hands.
- Take a small step forward with one foot.
- Bend both knees a little, keeping your body upright, then push back up.
- Start with a shallow bend and go deeper only as it gets easier. Switch legs.
Start lunges only when you can stand up from a regular chair, and always hold on to something steady. If you have knee, hip or back problems, check with your physiotherapist first.
Strength
Bridging
Works: the buttock muscles, back of the thighs and lower back — which straighten your hips as you stand.
- Lie on your back with knees bent and feet flat.
- Tighten your buttocks and lift your hips.
- Hold for 5 seconds, then lower slowly.
- Lift only as high as is comfortable — don’t arch your back.
Strength
Single leg raise
Works: the front of the hip and thigh, and the stomach muscles.
- Lie on your back. Bend one knee; keep the other leg straight.
- Tighten the thigh of the straight leg and lift it to the height of the bent knee.
- Hold briefly, then lower slowly. Switch legs.
- Keeping the other knee bent protects your lower back.
Practice
Sit to stand practice
Use the 3 steps above to stand up and sit down, slowly and with control.
- Start from a height where you can stand without much effort — a sturdy chair with firm cushions on the seat, or the edge of the bed.
- Use your hands on the armrests at first if you need to.
- As it gets easier, remove a cushion or use a lower seat, until you can stand from the chair you use every day.
Practising the whole movement from the right height, then gradually lowering the seat, builds strength and confidence at the same time.
Your practice plan
| Exercise | Start with | Progress to |
|---|---|---|
| Seated knee straightening | 8 repetitions × 3 sets, each leg | 10, then 12 repetitions × 3 sets |
| Supported forward lunge | 8 repetitions × 3 sets, each leg, shallow | 10, then 12 repetitions × 3 sets, a little deeper |
| Bridging | 8 repetitions × 3 sets, 5-second hold | 10, then 12 repetitions × 3 sets |
| Single leg raise | 8 repetitions × 3 sets, each leg | 10, then 12 repetitions × 3 sets |
| Sit to stand | 8 repetitions × 3 sets, from a higher seat | 10, then 12 repetitions × 3 sets, gradually lowering the seat |
Aim for 2 to 3 days a week, with a rest day in between. Rest for about a minute between sets. Move to the next step only when the current one feels comfortable and controlled.
Exercise safely
Check with your doctor or physiotherapist first if you have:
- Recent surgery — especially a hip or knee replacement — or movement restrictions after surgery
- A recent fracture
- Significant knee, hip or back pain
- A hernia
- Heart problems or blood pressure that isn’t well controlled
- Dizziness when standing up
Stop and get help if you have chest pain, feel faint or dizzy, become unusually short of breath, or have sharp or worsening pain.
- Breathe out as you push up — don’t hold your breath.
- Have someone nearby, or a sturdy counter to hold, when you start.
- Mild muscle soreness for a day or two is normal when starting. Pain during an exercise is not.
When to get help
- You need several tries, or someone’s help, to stand up
- Your knees buckle or feel unstable when you stand
- You’ve fallen, or nearly fallen, getting up from a chair or toilet
- Standing up has become harder quickly
A physiotherapist can assess what’s holding you back and tailor the exercises, and an occupational therapist can recommend a better chair, risers or a raised toilet seat. Ask your family doctor, or contact Ontario Health atHome at 1-833-515-1234.
Printable exercise sheet
Print a one-page sheet with the steps for standing up from a chair, the exercises with pictures, how many to do, and a weekly tick-box tracker. Handy to keep by your favourite chair or share with a family member.
Have a question about standing up?
Send it in — common questions are answered here on the site.
Sources
Lord SR, et al. Sit-to-stand performance depends on sensation, speed, balance, and psychological status in addition to strength in older people — Journals of Gerontology: Medical Sciences, 2002
Janssen WG, et al. Determinants of the sit-to-stand movement: a review — Physical Therapy, 2002
Fragala MS, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association — Journal of Strength and Conditioning Research, 2019
Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults — Cochrane Database of Systematic Reviews, 2009
Are lunges safe for older adults? — Harvard Health Publishing
This guide is general information, not a personal exercise prescription. Check with your doctor or a physiotherapist before starting a new exercise program, especially if you have health conditions or have had recent surgery.