Beginners How to Safely Get up and Down From the Floor By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on August 30, 2019 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT, CSCS Medically reviewed by Michael Lau, PT, DPT, CSCS Facebook LinkedIn Twitter Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print How easy is it for you to get up and down from the floor? The answer to that question may depend on a few things—your age, how many injuries you've had and, of course, whether there's something down there that's really that important. If it's hard or painful, you may avoid doing it, but it's an important skill to have, especially when we get older. Getting up and down from the floor is so important that our ability to do so is actually a measure of our fitness and longevity. Getting up and down from the floor calls in almost every area of fitness and every part of our bodies: balance, core strength, lower body strength, flexibility, and coordination. If you have any issues in those areas, say you don't have much flexibility in your hips or your balance is wobbly, it may be a difficult challenge. You can always use a chair or some other support, but it's a good idea to practice getting up and down without anything around but your own body. If you feel shaky, it may seem impossible, but there is a safe way to get up and down from the floor, whatever your situation. Taking it step by step and practicing it on a regular basis, can help you master this important skill. 1 Find Your Strong Leg The first step of getting down to the floor is to stand on your strong leg, step back with your weaker leg. Follow these steps: Determine your strongest leg, often our dominant side, and put all your weight on that leg. Step the other foot back about 1-3 feet, so that you're in a staggered stance. Hold onto a chair if you need to, but try to work your way up so that you don't need the chair. Rest your hands on the upper thigh of the front leg in preparation for the next step. This is the first balance challenge, so brace your core to give your body more stability. Once you feel stable, move on to the next step. There are some exercises that can improve your balance and strength at this stage. View these exercises in this lower body strength, stability, and flexibility workout. Knee Lifts with med ball: Alternate sides for 16 reps Modified one-legged squats: 1-2 sets of 10-12 reps Straight leg lift: 1-2 sets of 10-12 reps Wall sits: Hold for 10-30 seconds 2 Kneel on the Floor During this step you will bring both legs down and kneel on the floor. Follow these steps: With your strong leg forward, other leg back, use your hands on the upper thigh of front leg as support as you bend the back knee and lower it to the floor.Engage your abs and use the strength of your arms and thigh to brace the body, allowing the knee to come to the floor gently, instead of falling too hard.Again, you can use a chair if you need to, but try to work your way up to using just your own body.This is the second balance challenge, so continue to brace your core to give your body more stability.Once you feel stable, move on to the next step. There are some exercises that can improve your balance and strength at this stage: Assisted lunges: 1-2 sets o f 8-10 reps each side Chair squats: 1-2 sets of 10-12 reps Quadriceps stretch: 2 times on each side, hold for 30 seconds Seated hamstring stretch: 2 times on each side, hold for 30 seconds Wall pushups: 1-2 sets of 10-12 reps 3 Use Your Hand for Support During this step, you'll take one hand to the floor for support. Follow these steps: From the kneeling position, keep the hand braced on the upper thigh while you take the other hand to the floor, next to the front foot.This is where you need hip and back flexibility. If you're tight, you may need to adjust the front foot, taking it further out to the sides for example, to make this more comfortable.Use your abs here as a support for your spine as you get ready for the next step. There are some exercises that can improve your balance and strength at this stage: Lower back extensions: 1-2 sets of 10-12 reps Seated hip stretch: 2 times on each side, hold for 30 seconds Spine stretch:1-2 sets of 10-12 reps 4 Find Tabletop Position During this step, you'll get on your hands and knees in tabletop position. Follow these steps: From the last position, with one hand down, your next step is to take the front knee back so that you're in an all-fours position.If you have flexibility issues, you may need to 'help' that front leg by grabbing onto your ankle or calf and moving the leg back into position. As you practice, this move should get easier.When you're in position, both hands should be directly under the shoulders, both knees directly under the hips.Make sure to keep your core engaged here as well. It will help you with your balance and stability. There are some exercises that can improve your balance and strength at this stage: Standing cat and cow : 5 breaths Bird dog: 1-2 sets of 10-12 reps Cat and cow on the floor: 5 breaths 5 Settle on the Floor During this last step on your way down to the floor, you'll lean onto the hip and settle on the floor. Follow these steps: From the previous all-fours position, you can now rotate the body to one side, whichever side is comfortable for you, taking the side of the hip to the floor and settle down.You can bend the knees and rest on the hip if that's comfortable, or you can keep going until you're sitting flat on your backside.Now you're ready for whatever you want to do on the floor.Whenever you're ready to stand back up, you can reverse the procedure. Practice these movements on a regular basis, as well as the suggested exercises, to get stronger and more fluid at getting up and down from the floor. You'll find that being able to do this easily will make other daily activities easier as well. 6 Get Back Up To get back up from the floor, reverse the procedure: Get onto all foursBring the strong leg forward, knee bent, opposite hand on the floor for balance.Lift up, placing both hands on the front quad.Turn the back toes under and push your hands into the quad, using the strength of the thigh and upper body to push back to a standing position.Bring back foot in, stand tall and repeat as many times as you can. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Barreto de Brito LB, Ricardo DR, de Araújo DSMS. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2012;21(7):892-898. doi:10.1177/2047487312471759 Alcazar J, Losa-reyna J, Rodriguez-lopez C, et al. The sit-to-stand muscle power test: An easy, inexpensive and portable procedure to assess muscle power in older people. Exp Gerontol. 2018;112:38-43. doi:10.1016/j.exger.2018.08.006 By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.