How to Improve Your Ability to Stand Up from a Seated Position
By Stephen Bunting, Specialist MSK Physiotherapist (UK)
Do you ever find yourself struggling to get up off the couch? You’re not alone. For many people—especially as we get older—standing up from a low, soft seat can feel frustratingly difficult. It’s not just an inconvenience; it can also feel like a sign that your independence and mobility are slipping away.
The good news is that with a few simple strategies and the right exercises, you can make standing up feel much easier again. In this article, I’ll explain why standing up can become difficult, practical tips you can use immediately, and a step-by-step exercise plan to strengthen the muscles that make all the difference.
The information can also be seen in video format below.
Why Standing Up Can Be Difficult
Getting up from a chair or couch might seem simple, but it’s actually a mini workout for your body. Here are the most common reasons people find it challenging:
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Reduced muscle strength – It’s not just about your thighs. Standing up involves your glutes, calves, and your core muscles working together.
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Joint stiffness – Stiff hips, knees, ankles, or spine can make it harder to find the right leverage.
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Pain or injury – Conditions such as arthritis, back pain, or an old injury may stop you from putting equal weight through both legs.
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Poor technique – Many people instinctively try to get up without shifting their weight forward first, which makes it much harder.
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Seat height and softness – A low or saggy cushion means you sink down further, making your muscles work harder to push you upright.
The encouraging news is that all of these issues can be improved—with the right approach.
Simple Tips to Make Standing Up Easier
Before we even think about exercises, the type of seat you’re using matters. A higher, firmer chair provides a much better starting position than a deep, soft sofa. If you can, choose seating that supports a more upright posture.
Here are five physiotherapy “secrets” you can try right away:
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Shuffle forward – Move to the edge of the cushion before standing.
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Feet back under your knees – Position your feet slightly behind your knees to give yourself more push-off power.
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Lean forward – Bring your “nose over toes” before rising. Shifting your weight forward is the key.
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Use your arms wisely – Push down on the chair arms or your thighs, but avoid pulling on unstable furniture.
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Exhale as you stand – Breathing out as you rise helps engage your core muscles and makes movement feel smoother.
These small changes often bring instant results. But to keep making progress, strengthening exercises are essential.
The Best Exercises for Effortless Couch Rises
Here are my top five exercises you can do at home—no equipment needed:
1. Sit-to-Stand from a Higher Surface
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Sit on a sturdy dining chair, feet hip-width apart.
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Shuffle forward, lean forward, and stand up.
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Sit back down slowly with control.
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Reps/Sets: 8–12 reps, 2–3 sets.
2. Mini Squats
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Stand near a countertop or sturdy surface for support.
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Bend your knees slightly, push hips back, then return to standing.
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Keep knees in line with toes.
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Reps/Sets: 10–15 reps, 2–3 sets.
3. Step-Ups
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Use the bottom step of your stairs.
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Step up with one foot, then the other. Step back down.
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Alternate which leg leads.
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Reps/Sets: 8–10 each leg, 2–3 sets.
4. Calf Raises
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Stand holding a support if needed.
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Rise onto your toes, then lower slowly.
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Reps/Sets: 10–15 reps, 2–3 sets.
5. Hip Flexion (Seated March)
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Sit tall on the edge of a chair.
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Lift one knee toward your chest, hold for 3–5 seconds, then lower.
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Switch sides.
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Reps/Sets: 10 each side.
These exercises strengthen the muscles around your hips, thighs, calves, and core—the very ones you rely on for standing up with ease.
Putting It All Together
By combining better technique with targeted strengthening exercises, you’ll notice a big improvement not just in getting off the couch, but also rising from car seats, dining chairs, or other low seating.
Remember: consistency beats intensity. Small amounts done regularly will help you build strength and confidence far more effectively than occasional big efforts. Even three to four sessions per week can make a noticeable difference in just a few weeks.
And if you’d like extra support, I’ve created a free printable Sit-to-Stand Exercise Plan that you can download [here].
For some people, mobility aids such as specialist rise-and-recline chairs may also be worth considering—especially if muscle weakness or disability makes standing up especially difficult. In that case, a mobility specialist can advise you on the best option for your needs.
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| Couch Grab Bars - click link for product |
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| Powered Riser Chair - click link for product |
Final Thoughts
Getting up from a chair doesn’t have to feel like a battle. With the right strategies and consistent practice, you can regain strength, independence, and ease of movement.
If you found this article useful, be sure to explore more of my physiotherapy tips designed to keep you moving well and living life to the fullest.
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This article provides general information related to various medical conditions and their treatment. It is intended for informational purposes only and not a substitute for professional advice, diagnosis or treatment provided by a doctor or other qualified health care professional. The information provided does not constitute personal advice or guarantee of outcome and should not be used to diagnose yourself or others. You should never ignore advice provided by a health care professional because of something you have seen or read on this website. You should always consult a doctor or other qualified health care professional for personal medical advice.