Getting out of a chair is something most people do without thinking—until it takes a push from the armrests or a second attempt. For older adults, keeping that everyday movement manageable can make a meaningful difference in independence.
One of the most direct ways to get better at standing up is to practice the movement itself, physical therapist Duke Pan told The Epoch Times. Sit-to-stand exercises strengthen the legs while helping train balance and coordination.
The quadriceps at the front of the thighs and the gluteal muscles in the buttocks do much of the work. But Pan also encourages people to pay attention to the often-overlooked inner-thigh muscles, which contribute to hip and pelvic control.
The following exercises combine a familiar movement, a more challenging variation, and a simple seated squeeze.
Before beginning, choose a sturdy chair that will not slide or tip, and place it against a wall if needed. Use hand support when necessary, and stop if you experience sharp pain or dizziness.
Basic Sit-to-Stand
The sit-to-stand exercise breaks standing up into several steps. If the quadriceps are weak or the hamstrings are too tight, straightening the knees may be difficult, Pan said. If the gluteal muscles are not strong enough, a person may rely too heavily on the lower back when standing up, which can lead to lower back soreness or pain.
The ability to rise from a seated position may also reflect overall health. A study that followed more than 4,000 people found a higher risk of death among those who needed more support and showed less stability when sitting down on the floor and standing back up.
Step 2: Lean your body forward while keeping your spine straight, shifting your center of gravity forward.
Step 3: Keep both feet firmly planted on the floor. Engage your legs and glutes to begin lifting slightly off the seat.
Step 4: Keep your upper body stable. First, straighten your knees, and then push your hips forward to stand up. Avoid arching or collapsing your lower back as you lift yourself up.
To progress the exercise, use a lower chair to increase the challenge for muscle strength and joint mobility.
Chair Squat With a Ball Toss
The goal of this exercise is to keep your muscles under continuous tension. Once you sit down completely, the muscles relax, reducing the training effect.
Step 2: Person A tosses a ball to Person B. After catching the ball, Person B bends their knees and moves their hips backward.
Step 3: Person B lightly touches the chair seat with their buttocks, then immediately stands back up and tosses the ball back to Person A as they rise. Alternate turns, completing 10 repetitions per set.
Seated Inner-Thigh Squeeze
Step 1: Squeeze a yoga ball between your thighs while sitting to keep the inner thigh muscles engaged. You don’t need to squeeze hard.
Step 2: Use an intensity you can maintain for five minutes without soreness or pain.
“If you consciously contract the hip adductor muscles, many people with lower-back or pelvic pain notice improvement, and it can also help with knee pain. When these muscles contract, they help stabilize the pelvis so it doesn’t become loose or shift around.”
Begin with a few repetitions, adding more gradually as tolerated.
The aim is steady, controlled movement. Practicing these small actions regularly can help build the strength and confidence needed to get out of a chair and move through the day more comfortably.
