How to Get Up From a Chair Without Using Your Arms

Most people can learn to get up from a chair without using their arms by combining three things: stronger thigh and hip muscles, better technique (feet tucked back and nose over toes), and a sensible chair height to practise from. The Australian Government’s physical activity guidelines for older Australians even list stand-up-and-sit-down as a strength exercise, suggesting 8 to 15 repetitions. With regular, steady practice, this everyday movement becomes a workout you can do in your own lounge room.

Below you will find why standing up gets harder, simple technique fixes, a stage-by-stage plan for weaning off your arms, three strengthening exercises, and the signs it is time to get some help.

Why does getting up from a chair get harder?

Standing up from a seat looks simple, but it asks a lot of your body. Your thigh muscles (the quadriceps) and your buttock muscles (the glutes) have to lift your whole body weight from a bent position, and they need to do it quickly enough to keep you moving forward rather than rocking back into the seat.

As we get older, most of us lose some muscle strength and power, especially if we spend long stretches sitting. When the legs can no longer do the job on their own, the arms start helping. That works for a while, but it also means the legs get less practice, so they get weaker still. Many people only notice when they struggle to get out of a low couch or the car at Chadstone.

Other things can play a part too, including stiff hips or knees, osteoarthritis, recovery after surgery, low confidence after a fall, or simply a chair that is too low and soft.

What is the right technique for standing up?

Before you work on strength, check your technique. Small changes in your set-up can make standing up feel easier.

1. Shuffle forward. Move your bottom towards the front half of the seat so you are not starting from the very back.
2. Feet back. Slide your feet back so your heels sit just behind your knees, about hip width apart. If your feet are out in front of you, your legs cannot push you up efficiently.
3. Nose over toes. Lean your chest forward from the hips until your nose is roughly above your toes. This shifts your weight over your feet, which is where it needs to be.
4. Push through your heels. Press the floor away and squeeze your buttocks as you rise, straightening your hips and knees together.
5. Stand tall and pause. Once you are up, take a breath and check your balance before you walk off.

Sitting down matters just as much. Reach back with your bottom, bend at the hips and knees, and lower slowly rather than dropping into the seat. A controlled sit is great strength training in its own right.

Does chair height make a difference?

Yes, a big one. The lower and softer the seat, the harder your legs have to work. A firm dining chair is usually easier than a deep lounge, and a higher seat is easier again.

When you are practising, start with a chair that lets you succeed. If you cannot stand from your dining chair without your arms yet, place a firm cushion or folded towel on the seat to raise it a little. As you get stronger, you can remove the cushion and gradually work towards lower seats.

A stage-by-stage plan to stop using your arms

Rather than going straight from “arms” to “no arms”, it helps to move through small steps. The table below shows one way to progress. Stay at each stage until it feels steady and comfortable before moving on, and remember that there is no set timeframe. Everyone moves at their own pace.

Stage	What you do	Reps	Move on when
1. Both hands on armrests	Use both arms to push up from a firm chair with armrests, focusing on feet back and nose over toes	8 to 10	Your arms are doing less of the work each time
2. Hands on thighs	Place your hands on the tops of your thighs and give a light push as you stand	8 to 10	You barely need to press on your legs
3. One hand only	Rest one hand on an armrest or thigh, alternating sides each set	8 to 10 each side	Both sides feel steady and controlled
4. Raised seat, no hands	Cross your arms over your chest and stand from a seat raised with a firm cushion	8 to 12	You can stand and sit smoothly without rocking
5. Normal chair, no hands	Cross your arms and stand from a standard dining chair	8 to 15	This feels comfortable, then try a slightly lower seat

If you have a bad day, it is fine to step back a stage. Consistency matters more than speed.

Three exercises to build the strength you need

Practising the stand itself is the most specific training, but these exercises build the leg strength and balance that support it. If you prefer gentle seated options to start with, our guide to chair exercises for seniors is a good companion to this routine.

1. Sit to stand

This is the exercise itself, done on purpose with good form.

1. Sit near the front of a firm chair placed against a wall, feet back and hip width apart.
2. Lean forward until your nose is over your toes.
3. Push through your heels to stand up tall.
4. Reach your bottom back and lower slowly to the seat.

Reps: 8 to 15, for 1 to 2 sets.

Easier or harder: Make it easier by using your hands on your thighs or a raised seat. Make it harder by lowering more slowly (count to three) or holding a light shopping bag close to your chest.

Safety tip: Always use a stable chair that cannot roll or slide, ideally backed up against a wall.

2. Half squats at the kitchen bench

The guidelines mention half squats as a balance activity, and they also strengthen the same muscles you use to stand.

1. Stand facing your kitchen bench, holding it lightly with both hands.
2. Set your feet hip width apart.
3. Bend your knees and push your hips back, as if starting to sit, going only halfway down.
4. Push back up to standing.

Reps: 8 to 12, for 1 to 2 sets.

Easier or harder: Make it easier with a smaller bend. Make it harder by holding the bench with just one fingertip, or by pausing for two seconds at the bottom.

Safety tip: Keep your knees pointing in the same direction as your toes, and stop if you feel sharp knee pain.

3. Heel raises

Strong calves help you push off the floor and steady yourself once you are up.

1. Stand at the kitchen bench with both hands resting on it.
2. Rise up onto the balls of your feet, lifting your heels as high as is comfortable.
3. Hold for a moment, then lower slowly.

Reps: 10 to 15, for 1 to 2 sets.

Easier or harder: Make it easier by doing it seated. Make it harder by using less hand support or holding the top position for three seconds.

Safety tip: Wear supportive shoes or go barefoot on a non-slip surface, not socks on floorboards.

Aim to do this routine on two or three days a week. On other days, simply practise standing up properly every time you get out of a chair, and try to break up long periods of sitting, as the guidelines recommend.

How can you practise safely at home?

A few simple habits make home practice much safer:

• Use a solid chair without wheels, pushed back against a wall so it cannot slide.
• Clear the area around you of rugs, cords and clutter.
• Have something sturdy in front of you, such as a kitchen bench or a heavy table, to grab if you need it.
• Practise when someone else is home if you feel unsteady or have had a fall before.
• Stand up slowly and pause for a moment if you tend to feel light-headed when rising.

Stop and seek medical advice if you feel chest pain, unusual shortness of breath, dizziness, or sharp or worsening joint pain. If you have a heart condition, osteoporosis, recent surgery or another health condition, check with your GP or an exercise physiologist before starting a new routine.

How does this fit with the rest of your week?

Standing up from a chair is one part of a bigger picture. The guidelines suggest older Australians aim for at least 30 minutes of moderate activity on most, preferably all, days. They also recommend strength activities, such as lifting and carrying or climbing stairs, plus balance activities like the half squats and heel raises above.

In everyday terms, that might be a walk along your local footpath, carrying the Coles bags in from the car and doing your chair routine a few times a week.

When to see an exercise physiologist

It is worth getting help if:

• You cannot stand from a standard chair even when using your arms.
• You have had a fall, or you are worried about falling.
• Pain in your hips, knees or back stops you from practising.
• You are recovering from surgery or managing a condition such as osteoarthritis, osteoporosis or diabetes.
• You have been practising for a while and are not noticing any change.

At Summit Health Group, an exercise physiology assessment starts with a conversation about your health, your goals and what you find hard day to day. We then look at your strength, balance and movement, including how you get in and out of a chair, and build a program around you. That might mean one-on-one sessions, our senior strength training program, or targeted falls prevention and balance training if steadiness is a concern.

We see clients at our Malvern and Blackburn clinics in Melbourne. If getting out of the house is difficult, we also offer home visits, so we can work with you using your own chairs, bed and bathroom, which is often the most practical place to start.

Standing up on your own is about confidence and independence as much as strength. If you would like some support, book an assessment with our team and we will help you take the next step.