Sit-to-Stand Exercise After 60
The sit-to-stand is one of the most useful exercises you can do after 60. It strengthens the legs and hips you use every time you get up from a chair, couch, or toilet. All you need is a sturdy chair.
Sit-to-Stand demonstration
Coach CC's video will be embedded here.
Video coming soon. Coach CC will demonstrate this movement.
- Goal
- Strength
- Level
- Supported Start
- Equipment
- Chair
- Position
- Chair / Seated
- Main muscles
- Quads, glutes
- Everyday benefit
- Getting out of chairs, off the toilet, up from a couch
How to Do It
- 1
Sit toward the front half of a sturdy chair with your feet flat on the floor, about hip-width apart.
- 2
Roll your shoulders slightly forward and lean your chest over your feet.
- 3
Press down through your heels and stand up, pushing your hips forward.
- 4
Pause standing tall for a breath, with your weight balanced over your feet.
- 5
Slowly sit back down by reaching your hips toward the chair first, then lowering with control.
Coach CC Cues
- Lead with your chest, not your knees. Lean forward a little before you rise.
- Press through your heels, not your toes.
- Stand tall at the top. Do not lock your knees.
- Lower slowly. Sitting down with control builds strength too.
Common Mistakes
- Using your hands to push off the chair or armrests.
- Rising onto your toes instead of pushing through your heels.
- Dropping the last few inches into the chair instead of lowering with control.
- Letting your knees cave inward as you stand.
Make It Easier
Place a folded pillow or cushion on the chair seat so you start from a higher position. You can also keep one hand on the armrest for light support. As you get stronger, remove the cushion and the hand.
Make It Harder
Slow the lowering phase to a count of three, pause just above the seat, then stand. You can also hold a light weight, like a filled water bottle, against your chest.
Why This Matters After 60
- It trains the exact movement you use to get out of chairs, off the toilet, and up from a couch.
- Strong legs and hips are a big part of staying independent at home.
- Each time you stand without pushing off with your hands, you build a little more confidence.
Sets and Reps
- Start with 2 sets of 5 to 8 comfortable repetitions.
- Rest 30 to 60 seconds between sets.
- As it feels easier, work toward 2 to 3 sets of 10 to 12.
General guidance for healthy adults over 60. Adjust to your own comfort and check with your doctor if unsure.
Safety note: Move at your own pace. If you feel sharp pain, dizziness, or chest discomfort, stop and check with your doctor.
Related Exercises
Supported Squat
A guided squat that builds leg and hip strength safely.
Seated Knee Extension
Wakes up and strengthens the front of your thighs.
Standing March
Builds hip strength and balance for steadier walking.
Calf Raise
Strengthens your lower legs for stronger walking and push-off.
Not Sure Which Exercises Are Right for You?
Take the free After 60 Fitness Score to find your best starting path.
CC Matthews
Fitness Coach, After 60 Coach
Written and demonstrated by CC Matthews. After 60 Coach provides general fitness education, not medical advice.
Last reviewed: October 2026
Sources & References
- Centers for Disease Control and Prevention, Physical Activity for Older Adults (placeholder, pending verification).
- American College of Sports Medicine, Strength Training Guidelines for Older Adults (placeholder, pending verification).
References shown are placeholders pending verification. See our editorial policy.