ClapMove · clapmove.com
Exercise handout — move better, feel better.
Sit-to-Stand
Functional leg strengthening using a chair. Builds the strength for basic daily activities while training proper movement patterns.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
chair
Home Options
- chair
No equipment? Try: sturdy chair, bench, couch arm
Dosage
2
Sets
12
Reps / Time
45 sec
Rest
2 sec stand / 3 sec sit
Tempo
Step-by-Step Guide
Set up
- Sit on edge of a sturdy chair
- Feet flat on floor, shoulder-width apart
- Arms crossed on chest or hands on hips
No image for this step. Follow the written instruction.
Step 1 of 4
Lean forward slightly from hips
No image for this step. Follow the written instruction.
Step 2 of 4
Push through feet to stand up
No image for this step. Follow the written instruction.
Step 3 of 4
Stand fully tall
No image for this step. Follow the written instruction.
Step 4 of 4
Push hips back and slowly lower to chair
Breathing
- Exhale as you stand
- Inhale as you sit
Form Cues
- Don't use hands to push up
- Stand all the way up
- Control the sit - don't plop
- Keep knees over toes
Common Mistakes to Avoid
- Using hands to help
- Not standing fully upright
- Plopping down on descent
- Knees caving inward
Safety Information
Use sturdy chair that won't slide. Progress slowly.
Progressions
Slower tempo, single leg assistance, add weight
Regressions
Use higher seat, use hands if needed initially
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.