Knee and Ankle, Phase 3 · Exercise 2 of 4 KA-3 #2

Sit-to-Stand from Chair

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Functional quad and glute work

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 reps

You needA sturdy chair (firm seat, NOT too low)

Demonstration video: Sit to Stand (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Photos

Sit-to-Stand: Seated, leaning forward at the hips — Seated, leaning forward at the hips

Sit-to-Stand: Standing tall, hips fully extended — Standing tall, hips fully extended

Why it helps

Getting up from a chair is something you do dozens of times a day. After a knee injury, people start using their hands to push themselves up. Sit-to-stand works on the strength to do it with just your legs.

How to do it

Sit on the front half of a sturdy chair. Feet flat on the floor, hip-width apart, slightly behind the knees.
Cross your arms over your chest. (No using hands.)
Lean your trunk slightly forward at the hips. Press through both heels.
Stand up by squeezing your buttocks and pushing through the legs. Reach full standing.
Slowly lower yourself back to sitting with control (3 seconds down). Do 10 reps.

Too hard? Try this

Use a higher chair. Or use your hands on the seat or armrests for assist. Or do 5 reps.

Too easy? Try this

Use a lower chair. Or hold a light weight against your chest. Or pause halfway down for 2 seconds.

Common mistakes

Your knees collapse inward.
You drop down quickly without control.
You push off with your hands.

You should feel

Strong work in the front of the thighs and the buttocks.
Steady, controlled descent.

You should not feel

Sharp knee pain.
Sharp low back pain.

Stop right away if

Sharp knee pain that does NOT stop.
Knee giving way.
Loss of balance.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program