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Do You Need Practice To Improve Low Squat Sit To Stand?

After Low Squat Sit To Stand Practice
After Low Squat Sit To Stand Practice

Low Squat Sit To Stand Step By Step Guide

Rising from the floor with ease and grace is crucial to maintain our independence and mobility, to make the most out of and enjoy life as we age gracefully.

Whether you're recovering from an injury, surgery, managing a disability or simply age-related changes, improving your functional abilities by practicing the correct method and exercises to improve ease of floor to stand makes a significant difference.

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How To Do Low Squat To Stand

In this blog post, we will explore the Low Squat Sit To Stand Technique for rising from the floor, standing up from a low squat, breaking down this technique and the specific low squat to stand exercise exercises you should practice to help you to achieve this goal.

The Low Squat To Stand Technique

The Low Squat Sit Technique is particularly useful for individuals who may struggle with balance or are unable to kneel due to knee pain.

Low squat to stand practice is incredibly beneficial for improved floor to stand function, bone density, muscle strength, balance, mobility, flexibility, cardiovascular fitness, mental health and our longevity.

How To Do Low Squat Sit Technique

Getting up from a low squat requires full knee and hip flexion movements and strength for the low part of the squat. The balance is easier than with the lunge to stand method, as both feet are used equally. The balance is hardest at the lowest part of the squat.

From floor sitting lean backwards to place both of your feet on the floor, parallel in front of your hips. Use one or both hands on the floor behind you to support you so you don’t fall backwards and to help push you forwards to stand from a low squat position. You may need the assistance of one or both hands on your thighs to stand up, or an item of heavy, fixed furniture to help you to stand if your strength or balance is making it too hard to stand without assistance.

While the movement might seem simple, there's often room for Improving squat to stand, and practice can lead to better overall mobility, strength, and functionality.

Prioritise safety, adapt to your individual needs, and gradually progress as you build your strength, mobility, flexibility, balance and confidence, improving the functional ability essential for long term independence and mobility.

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Incorporating Low Squat Sit To Stand Exercises:

To enhance your ability to rise from the floor, it is crucial to focus on exercises for sit-to-stand motion, building strength for squatting, core engagement in squats, balance, mobility and flexibility exercises.

There are specific exercises you can perform to assist with improving your squat to stand mobility, including hip mobility exercises, mobility drills for squats enhancing squat mobility, increasing lower body flexibility, including hip flexibility exercises, leg strengthening techniques to increase lower body strength, functional movement practice, balance and stability exercises and assisting you to loose weight, if this is an issue for you, as included in my previous BLOG post:

Strengthening your lower body, core, and upper body muscles through exercises such as squats, lunges, leg presses, step ups, planks, and resistance training can significantly improve your functional abilities.

Squat Resistance Training
Squat Resistance Training

Balanced lower body strength is crucial to master a successful Low Squat Sit To Stand.

Additionally, incorporating regular flexibility and joint mobility exercises, including stretching and yoga, can enhance joint mobility and range of motion important to perform floor to stand with ease.

Balance exercises are also crucial to prevent falling and improve safe transition from the floor to stand. Single-leg stands or yoga poses can enhance stability and control during the Low Squat Sit To Stand movement.

Fitness tips for low squat sit to stand:

In our low squat workout routine, requiring only basic fitness for beginners, we incorporate floor, lower body exercises and standing exercises, leg strengthening exercises, core and leg stability exercises, balance exercises, flexibility and mobility exercises for functional fitness.

Please use the video below to practice the Low Squat Sit To Stand Technique and appropriate mobility, flexibility, strength and balance exercises to improve your ability to perform Low Squat Sit To Stand effectively with ease.

Remember these exercises have not been prescribed specific to you, as an assessment would be required to provide you with a specific program for your unique needs, so please omit any exercises which feel painful or concerning to you. They should be challenging but not cause any joint pain.

If you have poor balance use a space with a soft floor or mat and no obstructions you could fall on and injure yourself. Work with a wall or secure furniture close that you could reach for to steady yourself if necessary.

With mobility, flexibility and balance exercises aim to hold the example exercises for 20-30 seconds and repeat twice on each side for single leg exercises.

With the strength exercises aim for 10-12 repetitions on each or both legs and complete 3-4 sets of each exercise, with a short break of around 30 seconds between each set.

Once the strength exercises are becoming easier you can increase the depth of the movement, and/or add light weights initially, progressing to heavier weights gradually, to challenge you more and become stronger, as long as you experience no joint pain, only muscle challenge.

Balance in your body is also very important to avoid injury, aches and pains.

Tips for better squatting

Common errors I see with squatting mechanics include:

1/ Not having a wide enough base of support so loosing balance.

2/ Collapsing knees inwards, reducing effective glute and quad muscle activity, making the movement harder and risking back, knee or hip injury.

3/ Failing to maintain full contact and use of all parts of your feet and heels reducing balance and stability and reducing effective large muscle engagement on a stable foundation, making the movement harder and risking injury.

4/ Tensing and overusing upper body and neck muscles, risking injury and reducing lower body muscle and core muscle effective engagement to optimise the movement and improve lower body strength.

Incorporating a squat workout routine routine:

Make sure you integrate Low Squat Sit To Stand practice into your daily or weekly exercise routines a minimum or 3 times a week to see change.

Muscles and joints require consistent, regular, effective challenge to adapt, so you see improvement.

Consistency and patience is key in seeing improvements as it takes repetition and time to see change. Don’t give up if you don’t see change in the first few weeks. You will begin to see improvement with a minimum of 3 effective practice sessions a week by 6-8 weeks.

What’s next?

Once you have mastered the low squat sit to stand technique with ease, next you can challenge yourself with a squat to stand progression, such as Cross Leg Sit To Stand, as your mobility, flexibility, strength and balance improve.

If low squat sit to stand is too hard, try the lunge to stand method with effective exercises to improve, detailed in my previous BLOG post:

I will go through the other alternative techniques in my next BLOG posts and the most important exercises to practice to achieve each of these techniques specifically.

To view the other floor to stand variations see my BLOG post:

Low Squat Sit To Stand Variations

Do you have specific post surgery, injury, pain or mobility concerns?

It is important to consult with a healthcare professional, such as a trained Physiotherapist, who can assess your abilities and provide personalised guidance with rehabilitation techniques and squatting form tips specific to your restrictions.

With dedication, consistency and the right approach, you can regain the independence and freedom to rise from the floor effortlessly and gracefully to be able to picnic in the park with your friends, play with your kids or Grandkids on the floor or go to yoga and pilates classes with confidence to get up and down off the floor.


Mastering the art of rising from the floor to standing with ease and grace is achievable with practice of the Low Squat Sit To Stand Method, reinforcement of the correct techniques, appropriate, specific exercises and consistent practice.

Squat exercise benefits include improved function, bone density, muscle strength, balance, mobility, flexibility, cardiovascular fitness, mental health and longevity.

It’s time to start incorporating the provided tips and techniques into your long term health and fitness journey.

If you would like support from others embarking on a similar training program to assist you to stand from the floor with ease and grace, please join our community, clicking the link below:

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Let me know how did you go? 👋

How challenging is the low squat sit to stand technique for you?

What do you notice you need to work on the most? Your strength, mobility, flexibility or balance?

Which was your favourite exercise and why?

Which was your least favourite exercise and why?

Any questions? 🙋‍♀️

Comment below 👇

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Emma Najman, Oncology Rehab and NDIS Registered Provider Physiotherapist, Pilates Instructor and Yoga Therapist
Emma Najman, Longevity, Oncology Rehab & NDIS Registered Provider Physiotherapist, Pilates Instructor and Yoga Therapist

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