Category: Squat

Aging Well Starts On The Floor: The Mobility Test That Predicts Longevity

August 7, 2025

What Is Floor Mobility?

Floor mobility is an essential skill for healthy aging. It is the ability to get up from the floor without assistance. Research shows that this ability is linked to longer life and better overall health.*

Why Floor Mobility Matters

  • It’s a powerful health predictor.
  • It keeps you independent.
  • It’s a sign of physical decline or strength.
  • It’s easier to maintain than regain.

Why It Works As A Predictor

The ability to sit and rise without assistance reflects a combination of the following.

  • Muscle strength
  • Joint mobility
  • Balance and coordination
  • Neuromuscular integration
  • Flexibility and core control

All of these functions are critical to daily function. They tend to decline with age if not actively maintained.

Quick At-Home Test

Use a padded floor or exercise mat. You can do this wearing sneakers or barefoot.

  1. Sit down on the floor without using your hands or leaning on anything.
  2. Now try to stand back up, without using your hands, knees, or nearby furniture.
  3. Subtract one point for each hand, arm, or knee used for support.
  4. Maximum score is 10.

If you don’t have the strength to attempt the mobility test, begin an exercise program as outlined below. Always check with your physician beforehand.

Tips To Improve Floor Mobility

  • Practice squats without equipment.
  • Strengthen your core and glutes with planks, bridges, and step-ups.
  • Improve balance with single-leg exercises.
  • Practice Yoga balance poses or Tai Chi .

*Study Title: Ability to sit and rise from the floor as a predictor of all-cause mortality
Published: December 2012
Journal: European Journal of Preventive Cardiology
Lead Author: Dr. Claudio Gil Araújo (Brazilian researcher and sports medicine specialist)

How To Do An Elastic Tube Squat To Row

May 12, 2022

Squat To Row Exercise Strengthens Thighs, Legs, and Arms

Equipment: Elastic Tubing

INSTRUCTIONS: Take hold of the handles. Stand with feet hip width. Stand tall. Bend knees and move downward into a squat. Stand up and pull the handles toward you, and then release. Maintain neutral shoulders. Complete each move slowly with good technique. The depth of the squat depends on your strength. The lower the angle, the harder it is. Continue the exercise for desired repetitions.

COMMON ERRORS: Shrugging shoulders. Moving too fast. Using too much resistance. Leaning forward.

MODIFICATION: Choose a higher angle for your squat.

WHERE TO BUY TUBING

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider