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Kneel to Stand With a Chair

IntermediateStrengthTier T2

Kneel upright on a mat beside a sturdy chair with one hand on the seat. Step one foot forward into a half kneel, then push up through both legs to stand and reverse the steps to kneel again. You may feel your thigh, hip and buttock muscles working.

Targets: Knee

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your knees, hips or back, or dizziness or unsteadiness.
  • 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

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place a sturdy chair beside a padded mat, then kneel upright on the mat on both knees with the chair at your left side.
  • Keep your hips over your knees and put your left hand on the chair seat and your right hand on your right thigh.
  1. Older man kneeling upright on a mat on both knees, with his left hand on the seat of a chair beside him.

    Step 1 of 5

    Kneel upright on both knees with your left hand on the chair seat.

  2. Older man half kneeling on a mat with his right foot forward, one hand on a chair seat and one hand on his knee.

    Step 2 of 5

    Put your right foot forward, left knee down, hand on the chair.

  3. Older man standing upright on a mat beside a chair with both feet flat and his arms relaxed.

    Step 3 of 5

    Push up through both legs and stand tall beside the chair.

  4. Older man half kneeling on a mat with his right foot forward, one hand on a chair seat and one hand on his knee.

    Step 4 of 5

    Put your right foot forward, left knee down, hand on the chair.

  5. Older man kneeling upright on a mat on both knees, with his left hand on the seat of a chair beside him.

    Step 5 of 5

    Kneel upright on both knees with your left hand on the chair seat.

What you should feel

You may feel your thigh, hip and buttock muscles working as you push up and lower down.

Breathing

  • Breathe steadily throughout; do not hold your breath.

Safety Information

This drill puts your weight on your knees and asks your legs to lift you from the floor; if you have a knee or hip problem, have had recent surgery, or have trouble standing up from a chair, ask a health professional before trying it. Use a sturdy chair that will not slide, kneel on a padded mat, and have someone close by the first times you practise. Stop if it hurts your knees, hips or back, or if you feel dizzy or unsteady. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.