Can't Get off the FLOOR...?

For many people, the simple act of getting off the floor is something they don’t think twice about. But for others — particularly older adults, people recovering from injury, or those with reduced strength and mobility — it can feel like an overwhelming challenge.

At Body Fit Physiotherapy in North Adelaide, we regularly help people regain the confidence and physical ability to get off the floor safely and independently. In this article, we’ll explain:

• Why some people find it difficult

• The common strength and mobility issues involved

• Step-by-step techniques you can use

• How targeted physiotherapy and strength training can help

👉 Watch our full demonstration here:

Why Is Getting Off the Floor Difficult?

Difficulty rising from the floor usually comes down to one or more of these key factors:

1. Lower limb weakness – Weak quadriceps, glutes, and calves reduce your ability to push up from the floor.

2. Core and trunk control – Without adequate abdominal and back strength, transitions become harder and less stable.

3. Joint stiffness – Osteoarthritis in the hips, knees, or ankles can make kneeling, squatting, or lunging painful.

4. Balance deficits – Reduced balance and coordination increase the risk of falls when transitioning up.

5. Fear or lack of confidence – Psychological barriers are just as important; hesitation often increases the difficulty.

The Technique: Getting Off the Floor Step by Step

Here’s a safe and effective method you can practice:

1. Roll onto your side – This reduces strain and gives you a stable base.

2. Move onto hands and knees – Position yourself into a “four-point” kneeling position.

3. Crawl to a solid object - Couch or Chair

4. Bring one leg forward – Step one foot flat on the ground, keeping the other knee down.

5. Push through your hands and legs – Use your arms on a chair, couch, or sturdy surface for support if needed.

6. Stand tall – Engage your legs and glutes to rise smoothly.

This technique reduces the load on any one joint and breaks the movement into manageable steps.

Strengthening Exercises to Improve Your Ability

If you find this difficult, targeted strengthening exercises can make a big difference. At Body Fit, we often prescribe:

• Sit-to-Stand Practice – From a chair, practice standing up without using your hands. Start with higher chairs, progress to lower ones.

• Step-Ups – Step onto a box or stair to build leg power and coordination.

• Lunges – Build strength in both the front and back legs, mimicking the “half-kneel” position.

• Core Strength Work – Simple planks, dead bugs, or bridges can stabilise your trunk.

Progressive overload is key: start with support, and gradually increase difficulty as your strength and confidence grow.

How Physiotherapy Can Help

If you’re struggling, working with a physiotherapist can accelerate your progress. At Body Fit, we:

• Assess your individual strength, mobility, and balance limitations

• Prescribe tailored exercise programs to build functional capacity

• Teach safe floor-to-stand techniques that match your abilities

• Use hands-on therapy, taping, or mobility work if joint stiffness is a barrier

For some people, learning how to get off the floor is more than just a convenience — it’s a vital skill for independence, fall recovery, and confidence in daily life.

Key Takeaways

• Difficulty getting off the floor is often linked to leg weakness, poor balance, joint stiffness, or lack of confidence.

• Using a step-by-step strategy makes the movement safer and easier.

• Strengthening exercises like sit-to-stands, lunges, and step-ups improve your capacity over time.

• Physiotherapy provides individualised support to regain independence and reduce fall risk.

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If you’re finding it difficult to get off the floor, book an appointment with our North Adelaide physiotherapists today. Together, we’ll build your strength, improve your mobility, and give you the confidence to move freely again.