The “Get Back Up” Muscles
If getting down & up is hard, these muscles might be weak.
When was the last time you sat down on the floor—and stood back up without using your hands, furniture, or another person for help? 😬
It may seem like a simple movement, but research suggests your ability to get down and back up can reveal a lot about your overall fitness level and even cardiovascular health.
But, too many women reach midlife with stiff hips, achy knees, and declining strength and assume,
I guess this is just what getting older entails.
It’s not!
✨ If it’s difficult today, that doesn’t mean it has to stay that way.
Strength and mobility are trainable.
If you want to stay capable and be independent as an older woman,
getting off the floor is one skill worth practicing—and strengthening for.
JUST ONE THING
If getting down to the floor—or back up again—feels harder than it should, strengthening the fronts of your thighs is a great place to start.
Your JUST ONE THING for Everyday Strength
Build Your Quad Strength
Your quadriceps—the large muscles on the fronts of your thighs—help you bend, squat, climb stairs, and get up from the floor or a chair.
And even if weak or achy knees make these movements difficult now,
Stronger quads can actually help support your knees so these movements get easier.
Start with sit-to-stands, supported squats, and step-ups, then gradually increase the challenge.
Check out these 4 beginner-friendly exercises to strengthen your quads in this video. 👇
4 Beginner-Friendly Quad Exercises
- Straight Leg Raises (5 reps/side): Do this either laying down or sitting up; think about “flexing” your quad first, then lifting your leg.
- Seated Knee Extensions (5 reps/side): Add resistance with a band or an ankle weight if it gets easy
- Wall Sits (30 seconds): Try single leg — WOW!
- Sit-to-Stands (10 reps): Try not to use your hands at all
Extra Tip: Start with the easiest exercise (listed first) and build up as your legs get stronger and your knees can tolerate more. A little consistency goes a long way to building this key foundational strength.
Did You Know...
- Your quads need strength AND flexibility. Pair your strengthening exercises with regular quad stretches to help your knees and hips move comfortably through their full range of motion.
- Floor time counts! Folding laundry, wrapping presents, playing with the kids, or simply sitting on the floor gives you regular opportunities to practice getting down and back up—helping maintain everyday strength and mobility.
- 🎉 I’m offering a FREE Everyday Strength & Mobility Challenge that will run for 7 days! We start Monday, August 31st and I’ll be teaching you techniques & exercises to help you feel stronger for everyday life. Click here to sign up!
Until next week... Be strong💪
