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wikiHow to Do a Sitting to Standing Exercise

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced Version FrequencyCommunity Q&A

This medium-intensity exercise activates your hip, pelvis, and upper back muscles while also somewhat engaging your thighs and glutes.

Getting in the Starting Position

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    Put a small object like a ball or pillow between your knees and sit down on a chair so that your hips and knees both form right angles. Your feet should be planted firmly on the ground and your back should be straight.
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    Align your feet, knees, and hips and roll slightly forward so you're sitting tall. Put your hands behind your head and clasp them together, like you're about to do sit-ups.

Performing the Exercise

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    Smoothly stand without moving your feet. The object should still be held up by your legs, and your hands should still be behind your head.
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    Once you've risen to the point that your knees are straight but your back still arched, lower yourself back into your seat/original position. Continue for the recommended number of repetitions--try not to move your feet at all throughout.

Advanced Version

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    To make this exercise more challenging you can sit on an exercise ball. This will throw off your balance and make it harder for you to rise up into a full standing position, but your legs will be stronger as a result.


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Community Q&A

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  • The benefits of this exercise are increased strength and flexibility in your hip, pelvis, and upper back muscles.
  • To make this exercise less challenging you can increase the height of the chair OR decrease the weight of the object between your knees.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are leg and hip muscle strains.

Things You Need

  • Chair
  • 6 to 8-inch object

Article Info

Categories: Sports and Fitness

In other languages:

Español: hacer un ejercicio de sentarse y levantarse, Italiano: Fare l'Esercizio di Alzarsi e Sedersi, Português: Fazer o Exercício de Sentar e Levantar, Русский: выполнять упражнение на подъем и приседание

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