fitness, physical therapy, personal training, strength, squat, fall risk, fall prevention chelsea saville fitness, physical therapy, personal training, strength, squat, fall risk, fall prevention chelsea saville

Exercise Spotlight: Sit to stand squats

Looking to test out your lower body strength? This is by far the most functional exercise I recommend everyone work on in order to maintain lower body strength and independence as we age! This will improve ability to get in and out of low chairs, couches, and restaurant booths with greater ease.

All you need is a chair and yourself! Try these sit to stand squats. Easier than a typical squat because you get a little rest in between reps and the chair guides you to perform squats with proper form taking pressure off knees which can sometimes be painful with a typical squat.

Cant' quite get up without using your arms to help push? Super common! Try repeating these for 2-3 sets of 10 repetitions every day to gain strength, use your arms to help as needed at first.

*Research shows if you are over 65 and can do 5 reps in less than 12 seconds, you are likely at a lesser risk of falling. High Five!

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How to Perform:

  • 1) Grab a chair

    • the lower or softer the surface, the more difficult

  • 2) Scoot to the front edge of the chair with feet planted about hip width distance apart

    • Make sure feet are securely beneath you

  • 3) Bring nose over toes and try to stand without using arms to push off of chair

  • 4) Once standing, slowly lower back to seated positon

  • 5) Repeat 10-20x

Stay tuned for progressions on how to make this one more difficult as you get stronger!

Try it out and let me know what you think!

-Dr. Chelsea Saville PT, DPT

*As always, consult with medical professional prior to starting any new exercise routine.
Images courtesy of Canva.com
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