Movement & Strength · Ground
The Sitting-Rising Test
Can you get down to the floor and back up without using your hands, your knees, or a piece of furniture? It sounds simple. For a lot of adults, it isn’t.
What it measures
Lower-body strength, flexibility, balance, and coordination, all at once — the same combination you use to pick something up off the floor, get up after a fall, or play with a kid or grandkid at ground level.
How to do it
- 01Stand in an open area with clear space around you — barefoot or in socks is fine.
- 02Lower yourself to sitting on the floor using as little support as possible.
- 03Once seated, stand back up the same way.
- 04No hands, no knees, no forearms, no furniture — and no leaning on anything for support.
- 05Every time you touch a hand, knee, or forearm down to help, that's a point off.
Scoring
Out of 10 — up to 5 points for going down, 5 for coming back up. Start at 5 for each half and subtract a point every time you use a hand, a knee, a forearm, the side of your leg, or lose your balance.
The research
A study published in the European Journal of Preventive Cardiology followed adults over several years and found that people who scored poorly on this test had a substantially higher risk of death from natural and cardiovascular causes than people who scored well — independent of age.
Full picture on why the floor matters beyond this one test: The Floor Is Not the Enemy.
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