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  • Sit on a stable chair with your feet hip-width apart, knees bent to approximately 90 degrees, and toes pointing forward.
  • Position your feet slightly back so your ankles are underneath or just behind your knees to assist with forward momentum.
  • Cross your arms over your chest to avoid pushing with your hands.
  • Engage your core and lean your torso forward over your thighs to shift your weight onto your feet.
  • Press firmly through both feet and stand up in one smooth movement, fully extending your hips and knees.
  • At the top, pause briefly to ensure you are balanced and upright.
  • To lower, shift your weight over the single leg you will control the descent with and raise your other leg.
  • Slowly bend your hips and knee of the standing leg, lowering yourself back to the chair in a controlled fashion, lightly touching down without collapsing.
  • Complete repetitions as prescribed by your physiotherapist.