Chair stand using hands
Practise rising from a chair, pushing up with your hands.
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What you need
Sturdy chair with arms, against a wall
Before you start
Have the support set up first: a sturdy chair, counter, wall, bench or handrail that won't move when you lean on it.
If there's nothing suitable, choose a seated version, or leave this one for now.
Getting into position
- Use a sturdy chair without wheels, pushed against a wall so it cannot slide.
- Sit towards the front of the seat with feet flat, hip-width apart and slightly behind your knees.
How to do it
Lean forward from your hips so your nose moves over your toes.
Push through your feet and use your hands on the chair arms or your thighs to help you stand.
Stand tall for a moment.
Reach back for the chair and lower yourself slowly, sitting down gently rather than dropping.
Keep in mind
- Nose over toes.
- Press the floor away.
- Slow on the way down.
Where you should feel it
The front of your thighs and your buttocks. As you work harder, the thighs warm up and can start to burn.
Stop or change something if you feel
Pain inside the knee, at the kneecap, or in your lower back.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Use a higher chair or add a firm cushion.
When it feels easy
Use your hands less, then try the chair stand without hands.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Push up with both hands on the chair arms or your thighs.
1 set × 6–10
Move on when: All reps feel steady, two sessions running.
Add a second set.
2 sets × 6–10
Move on when: Both sets reach 10 with two or three more left in you.
Push less with your hands, so your legs do more of the work.
2 sets × 8–10
Move on when: You only need a light push to get up.
Use one hand only, then just your fingertips on your thighs.
2 sets × 8–10
Move on when: Fingertips are only steadying you, not pushing.
- Next level up
- Sit to standReady when: 2 sets of 10 with fingertips only, two sessions running.
Levels in squat / stand up
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · GentleChair stand using hands
- Level 1 · Supported start · GentleSupported mini squat
- Level 2 · Foundation · GentleSit to stand
- Level 2 · Foundation · GentleFull squat holding stable support (coming soon)
- Level 3 · More challenge · GentleQuicker chair stand (coming soon)
- Level 3 · More challenge · ModerateBodyweight squat
- Level 3 · More challenge · ModerateDumbbell goblet squat
- Level 4 · Experienced · ModerateBarbell squat introduction (coming soon)
Explore related content.
- Everyday focus
- Getting out of a chair
- Body area
- Lower body
- Movement format
- Seated to standing, Uses a support
- Starting point
- Learning a movement
- Age context
- No age cutoff specified
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