How to do it
You need: A firm, stable chair with the seat around knee height, The chair placed against a wall so it cannot slide.
Sit towards the front of a firm chair that is pushed back against a wall so it cannot move. Place your feet flat on the floor, hip-width apart and drawn back slightly under your knees. Fold your arms across your chest.
- Lean your upper body forwards so your nose moves over your toes.
- Push down through your feet and stand all the way up to tall.
- Pause standing, then slowly bend at your hips and knees to lower back down.
- Touch the seat lightly and stand again, without fully resting between reps.
Form cues
- You push evenly through both feet, especially the heels.
- Your knees track over your toes, not falling inwards.
- The lowering is slow and controlled, not a drop into the chair.
Common mistakes
- Using your hands to push off your thighs or the chair once you can manage without them.
- Flopping backwards down into the seat.
- Holding your breath - breathe out as you stand up.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.