📖 Static demo — read-only snapshot
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Sit-to-Stand
Positions & Range of Motion
- Start
- seated on a chair, feet flat hip-width, arms crossed or free (not pushing), long spine, chest ready to lead
- End
- fully upright standing with hips and knees extended, weight even through both heels
- Range of Motion
- bilateral concentric hip and knee extension from ~90° flexion to full standing with an anterior trunk lean over the toes, then controlled eccentric descent
How to Perform
Functional transfer exercise. Patient rises from a seated position without using arms, emphasizing lower extremity strength and weight shift.
Opens a YouTube search for “Sit-to-Stand”
Coaching Cues
- 1
Long spine — chest leads, glutes and quads finish
(verbal) - 2
Drive the floor away through both heels
(verbal) - 3
Reach the chest forward over the toes before standing
(verbal) - 4
Stand up like the chair pushes you toward the ceiling
(visual)
Evidence-Based Dosing & EMG Data
3×10 reps, daily; progress to 5×STS timed test
Muscles Involved (6)
Primary Movers
Secondary Movers
Stabilizers
Easier Variations ↓
Elevated Sit-to-Stand
Use a higher chair or add cushions to reduce the range of motion required.
Armrest-Assisted
Allow use of armrests for push-off while building strength.
Harder Variations ↑
Slow Eccentric Sit-to-Stand
Take 5 seconds to lower back to the chair. Builds eccentric quad and glute control.
Single-Leg Emphasis
Place more weight on one leg during the transfer. Progress toward single-leg sit-to-stand.
Target Movements (2)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Evidence Sources (7)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Sit-to-Stand
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Sit-to-Stand
- 📄Muscular Activity and Fatigue in Lower-Limb and Trunk Muscles During Different Sit-to-Stand Tests— Roldán-Jiménez C, Bennett P, Cuesta-Vargas AI
Muscular Activity and Fatigue in Lower-Limb and Trunk Muscles During Different Sit-to-Stand Tests — evidence for Sit-to-Stand
- 📄Patterned Electromyographic Activity in the Sit-to-Stand Movement— Goulart FR, Valls-Solé J
Patterned Electromyographic Activity in the Sit-to-Stand Movement — evidence for Sit-to-Stand
- 📄Analysis of the Neuromuscular Activity During Rising From a Chair in Water and on Dry Land— Cuesta-Vargas AI, Cano-Herrera CL, Heywood S
Analysis of the Neuromuscular Activity During Rising From a Chair in Water and on Dry Land — evidence for Sit-to-Stand
- 📄Biomechanical and Neuromuscular Control of Sit-to-Stand in Young and Older Adults— Sadeh S, Gobert D, Shen KH, Foroughi F, Hsiao HY
Biomechanical and Neuromuscular Control of Sit-to-Stand in Young and Older Adults — evidence for Sit-to-Stand
- 📄Threshold of Relative Muscle Power Required to Rise From a Chair— Alcazar J, Alegre LM, Suetta C, et al.
Threshold of Relative Muscle Power Required to Rise From a Chair — evidence for Sit-to-Stand