The sit to stand is a simple home exercise for your knee. Sit in a firm chair. Scoot forward with your feet flat and hip-width apart. Stand up, using your hands only if you need to. Sit back down slowly. Slow and controlled. Do it 10 times.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the sit to stand?
- Start: Sit in a firm chair. Scoot forward with your feet flat and hip-width apart.
- Do: Stand up, using your hands only if you need to. Sit back down slowly.
- Repeat: Slow and controlled. Do it 10 times.
What does the sit to stand help?
It trains the exact movement you use all day: getting up from a chair, a toilet or a car seat. It builds leg strength and balance together.
What mistakes should you avoid?
- Letting your knees fall inward.
- Dropping into the chair. Lower yourself slowly.
- Leaning far forward over your toes.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More knee exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.