NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 1

Chair Sit-to-Stand

Stand up from a chair and sit back down under control. The safest way to start strengthening your legs.

Working (red)
Thighs, buttocks
Helping (amber)
Stomach
Do
2 to 3 sets of 8 to 10
Rest
45 to 60 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Make sure the chair cannot slide. Put it against a wall.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Sit near the front of a sturdy chair. Feet flat on the floor, hip-width apart, under your knees.
  2. Lean forward. Bring your nose over your toes. Arms reach forward or cross over your chest.
  3. Push through your heels and stand tall. Squeeze your buttocks at the top. Breathe out.
  4. Sit back down slowly. Reach back with your hips and lower under control. Do not drop. Breathe in.

Where your hands and feet go

Feet
Flat on the floor, hip-width apart, heels just behind your knees. They do not move.
Hands
Reach forward at chest height, or cross them over your chest. Do not push on your thighs or the chair unless you need to.
Body
Back straight. Lean forward from your hips, not by rounding your back.
The movement
Nose over toes first, then straight up. On the way down, your hips reach back to find the seat and you lower slowly.

Watch out for

  • Dropping into the chair. Lower slowly for 2 to 3 seconds.
  • Knees falling inward. Keep them in line with your toes.
  • Using momentum. Pause for a moment before each stand.

Make it easier

Push off the chair or your thighs with your hands. Use a higher seat.

Make it harder

Hover just above the seat instead of sitting. When that is easy, move to the squat.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026