What is a Sit-to-Stand?

Here’s a clear, step-by-step description of a sit-to-stand, the functional movement/exercise you’d use to strengthen legs and improve balance — and that mimics one of the most important daily tasks: getting out of a chair.

1) Start seated properly

  • Sit on a stable chair without wheels with your feet flat on the floor, about hip-width apart.

  • Slide your bottom forward so you’re near the front edge of the seat.

  • Your knees and hips should each be roughly 90° angles (thighs parallel to the floor).

  • Keep your chest up and back straight (not slouched).

2) Setup your feet & posture

  • Position your feet slightly back under your knees so your shins aren’t too far forward.

  • Look straight ahead — don’t tuck your chin or look down.

  • Engage your core lightly (brace your mid-section).

3) Lean forward slightly

  • Gently lean forward from your hips (not rounding your back).

  • This shifts your weight over your feet so your legs can power the movement.

4) Stand up using leg power

  • Press through your heels and push the floor away with your feet.

  • Straighten your knees and hips to rise up.

  • Try to use your leg muscles as much as possible — avoid pulling with your arms.

  • Stand all the way up tall at the top.

5) Return to sitting (controlled descent)

  • To go back down, push your hips back slightly and start bending at the hips and knees.

  • Lower yourself slowly until you’re seated again — don’t just plop down.

  • Keep your back straight and eyes forward as you sit.

Tips for best form

  • If you need support at first, lightly touch the chair sides or armrests — but don’t pull your body up with your arms if you can avoid it.

  • Breathe out as you stand and inhale as you sit.

  • Move slowly and controlled — quality over speed.

This simple sequence can be a diagnostic movement (like the 30-second sit-to-stand test) and a strength exercise all in one.

Why is it Beneficial for People with Parkinson’s?

1) Sit to Stands target a movement people with Parkinson’s struggle with
Difficulty rising from a chair isn’t just fatigue or laziness — it’s a motor issue linked to PD symptoms like bradykinesia (slowness of movement), rigidity, and lower-limb weakness. People with Parkinson’s are more likely to have trouble with this transition compared with unaffected individuals, in part because of reduced strength and coordination in the hips and legs. Practicing this movement directly can help address that specific challenge.

2) Builds lower-body strength that supports daily function
Sit-to-stand strengthens key muscles — quads, glutes, and core — that are essential for standing up, walking, and balance. Stronger legs help reduce the effort needed to perform everyday tasks and can improve performance on functional mobility tests like the 30-second sit-to-stand.

3) Improves functional independence
This isn’t just exercise in isolation — it’s training the actual movement you use every day. Getting better at sit-to-stand can make getting up from a dining chair, getting out of a car, or rising from the toilet feel easier and safer. That improves confidence and independence.

4) Helps balance and fall-risk reduction
People with PD have higher fall risk partly because of postural instability and slowed weight-shifting. Sit-to-stand practice forces you to move your center of mass forward and then re-establish balance in standing, reinforcing neuromuscular control and confidence in these transitions. Exercise in general — including strength and functional task training — also supports better mobility and reduced fall risk.

5) Encourages task-specific motor learning
Research suggests that practicing the actual task (like repeatedly doing sit-to-stands with cues or emphasis on mechanics) can improve how smoothly and quickly people with Parkinson’s perform that task compared with doing unrelated exercises. This hints at real nervous system adaptation, not just muscle strengthening.

In short: sit-to-stand isn’t just strengthening — it’s functional, task-specific practice that targets PD-related mobility issues, supports balance and independence, and can be scaled up or down depending on ability. If you’re building or revising an exercise routine, it’s a great foundational element.