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Exercise handout — move better, feel better.
Sit-to-Stand with Heel Raise Finish
Stand up from chair and add calf raise at top. Functional exercise combining leg strength with ankle work.
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
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
Stand 2 sec / Heel raise 2 sec / Sit 3 sec
Tempo
Step-by-Step Guide
Set up
- Sit in sturdy chair
- Feet flat on floor, hip-width apart
- Arms crossed on chest or hands on thighs
No image for this step. Follow the written instruction.
Step 1 of 5
Stand up from chair using leg strength
No image for this step. Follow the written instruction.
Step 2 of 5
At top, rise up onto balls of feet
No image for this step. Follow the written instruction.
Step 3 of 5
Hold heel raise briefly
No image for this step. Follow the written instruction.
Step 4 of 5
Lower heels to floor
No image for this step. Follow the written instruction.
Step 5 of 5
Sit back down with control
Breathing
- Exhale as you stand
- Exhale as you rise on toes
Form Cues
- Stand fully before doing calf raise
- Rise as high as you can on toes
- Control the sit-down phase
- Don't use momentum
Common Mistakes to Avoid
- Using momentum to stand
- Skipping the calf raise
- Plopping into chair
- Leaning forward too much
Safety Information
Use sturdy chair. Good functional exercise for daily life.
Progressions
Lower chair, hold weights, add pause at top
Regressions
Use armrests to assist, skip calf raise initially
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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.