ClapMove · clapmove.com
Exercise handout — move better, feel better.
Sit-to-Stand (Chair)
Fundamental functional exercise for hip and leg strength. Essential for daily life activities.
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
- Works at the gym
chair
Home Options
- chair
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Sit on edge of sturdy chair
- Feet shoulder-width apart, flat on floor
- Arms crossed on chest or reaching forward
No image for this step. Follow the written instruction.
Step 1 of 4
Lean torso slightly forward (nose over toes)
No image for this step. Follow the written instruction.
Step 2 of 4
Push through heels to stand
No image for this step. Follow the written instruction.
Step 3 of 4
Stand fully upright
No image for this step. Follow the written instruction.
Step 4 of 4
Lower slowly back to seated position
Breathing
- Exhale as you stand
- Inhale as you sit
Form Cues
- Lean forward before standing
- Push through heels
- Control the sit-down phase
- Knees track over toes
Common Mistakes to Avoid
- Knees collapsing inward
- Flopping down when sitting
- Not leaning forward enough
- Using hands to push up
Safety Information
Use sturdy chair. Hold support if needed for balance.
Progressions
Lower chair, add weight, tempo 3-sec down, single leg tap
Regressions
Higher chair, use arm rests, partial range
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.