Do your chair stand set
Whenyour lunch break ends
Sit near the front of a stable chair, feet flat and hip-width apart. Lean forward, stand, then sit with control. Start with five repetitions; choose a repeatable count.
- Make it easier
- Use your hands lightly to help you stand and sit.
- Make it harder
- First stand without hands. When smooth, hold a light, secure load at your chest for a comfortable squat to the chair.
- Your choice
Version / load / reps: ________________
Start tiny
Do one supported chair stand.
SafetyUse a non-wheeled chair that will not slide. Stop for pain or feeling unwell.
NHS. Strength exercises: Sit-to-stand and mini-squats. Page last reviewed 28 February 2024. Read the source ↗ Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust. Knee Exercises Level 3, pp. 3–4. Read the source ↗ The NHS supports slow leg-led sit-to-stands and the hospital leaflet shows a comfortable-range weighted squat with a secure household bag. The hands-free-to-light-load path is optional and editorial, not a universal prescription; the latter source is an advanced rehabilitation guide. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
