How to do it:

  • Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.

  • Lean slightly forward from your hips, keeping your chest up and core engaged.

  • Press through your heels to stand up fully, extending your hips and knees.

  • Slowly sit back down with control, avoiding plopping into the chair.

  • Repeat for 10–15 repetitions.

Why it’s effective:

Sit-to-stand strengthens the quadriceps, glutes, and core muscles that are essential for everyday activities. It also improves balance, lower body endurance, and overall functional mobility, which can reduce fall risk.

Common benefits:

Builds leg and glute strength, improves core stability and balance, enhances functional independence in daily activities, supports safe mobility and reduces fall risk and can improve posture and confidence with movement.