Everyone should be able to do THIS exercise: THE GET UP 

Dr Raynor, I have been watching fitness videos for over 15 years on you tube. I watched this video this afternoon and it is simply the best I have ever seen. I have been trying to do the get up for three years. I finally got to the one hand get up a year ago. But then no progress to the hands free get up. Now I see a path! I will follow your instructions until I can do this and then I will be able to tackle the Turkish get up with a kettlebell. THANK YOU! I am only 76, so I have a lot to look forward to.

Excellent demonstration video. I'm 65 yo and doing 50 squats per day and getting better after knee injury. I hope to learn this transition soon.👍

Thanks Doc. Paramedic here in MI. I cant believe how easy that transition was from the ground to a standing position with just a rock forward. Thanks for this!

Great - this is is absolutely vital to learn. It took me 6 attempts to 'get it'. I will now attempt it a few times a day until I have a degree of mastery over it! (I'm 78, slim and relatively fit.)

Hello from the UK, I will be 65 this year. I used to be super fit but after a life changing accident where I sustained cervical and lumbar damage to my spine & knee damage, it’s been a constant battle to stay fit and flexible. I am still very flexible (as I have hyper mobility) but have 2 ankle operations in the last 10 years. I walk, do Pilates and strength exercises…however, I cannot do the cross legged rise, so I am glad to see this video of an alternate version. Thank you!

I am a 62 y od female. I have been doing Crossfit for almost 12 yrs. My knees are shot from running/softball/field hockey, etc. This is a very difficult move for me without bothering my knees.

Thank you for that. Excellent! I had hip and knee replacement and am now dealing with spinal stenosis. I am 78. I have not tried rolling back to get momentum but will check that out today. I do this with left leg forward and can get up with just using the right hand for support. Once I am halfway up, I find it important to change the toes on my back foot, so that they can help push me up. This final push-up is also helped be exhaling strongly as I push.

First he talked too much, but finally I get what he talked.Thanks

I’m 75 I can get down on the floor very easily but getting up I need my hands. Will definitely work on this.

This video is not done for you people out there that don’t have a problem getting up after a slip or fall. So leave instead complaining about too much talk. Some people appreciate his very detailed explanation and show. Thanks doc . Just about to master the shrimp squat and will also master this. Regards from a 65 year old from Italy.

Your fitness achievements are a testament to your hard work and discipline! Thanks for sharing this video 👏🙌🙌

Best explanation and demonstration I have seen so far !

This is good. I'm 69 and a bit overweight, so found this trickier than I thought it would be. What I found when I first tried it is that I wasn't tucking my my foot back far enough, and I wasn't extending my other leg out far enough. You have to be able to use your momentum to roll up onto your tucked leg to get up without your hands. If your foot isn't tucked back far enough or your other leg isn't extended out far enough, that makes it much harder to roll up onto the tucked leg and stand up. I also found that I had to lean toward my tucked leg (i.e., rotate a little toward my tucked leg) as I stood up.

first try - can't go down, unless I use my toes for balance instead of folding leg flat like you do - can't even get close to getting up. So I will save this video and study it and try to learn to do it.

thank you for the thorough explanation and demonstration!!!

I’m 65. I love this video. I need this video. I’m on a mission. By age 66 in 4 mos I WILL be able to stand like this. I’m trying and practicing daily. I’m starting off using very simple side to side flexibility movements by Josh from Strength Side RU-vid channel. I have been doing that pretty steady now for a month and I’m MUCH BETTER. Next step is to do the Get Down part slowly to teach my body that feeling on the “neg”. Then begin the rocking and the Get Up to the forward knee. Thanks for this Great Video! PS. I love Attia.

I’ve seen a version of the Get Up where you aren’t supposed to let your hands or knees touch the floor. I only managed to do that ONCE! This seems more doable! I’m excited to try it (tomorrow, when I’m not all tucked i to bed! 😅) ❤😂

You make that look easy . I could not do it and was very surprised by how hard it was to even rock back.

We do this drill in Brazilian Jiu Jitsu class. Not stand up all the way, but up to the knees and push forward, then back again from the start.

I hate it when they talk too much before showing something!

Great demonstration and explanation. Thank you doctor!

Thank you so much. Am recuperating from surgeries and a bit of misfortune this spring. Still waiting for ability to do physio on repaired shoulder. Want to try this as soon as humanly possible. Great idea and can't wait to get down on floor without fear. Thanks again.💗💗

I’m a 74 year old female … with over 55 years of serious knee issues involving both knees. I have been attempting to strengthen my knees all 55 years, with little progress other than the initial. I believe it is only my knees not allowing me to do this exercise. Most of my knee issues are with ligaments, tendons and muscle injuries. I try to remain as active as possible, and desire to find a way to become capable of accomplishing “The Get Up”. Suggestions ,please, (specific) on what and how to work on… And thank you for this video.

I've done this sort of thing for decades. Martial arts was doing this stuff forever.

Thank you, this is the precise detail I needed!

A lot of elderly people would have trouble with the rocking action just like they can't jump over the smallest obstacles. It's a confidence issue which is much harder to regain

This is the only video that really helped me to get down and up from the floor! Thank you so much for posting this video.

I'm over 60 yrs old and l couldn't get up without using my hands. After seeing this video, I can do it now Thanks so much .I'll keep practicing until I can slowly get up. 🙏

What's the big deal about not using your hands? My mother started getting down on the floor and getting back up every day from her early 60's. She well knew that "I've fallen and I can't get up" can be fatal for an older person living alone - even if they didn't injure themselves in the fall. I am now 72, overweight and moderately sedentary. I just tried the exercise as you described it. I can't do it with either leg forward. I don't have the knee mobility to tuck my foot back far enough. I would bet there is no way an elderly person can do it without months and months of mobility and strength training. There is a much easier way for someone to get back up off the floor. From a sitting position roll over into a crawling-on-all-fours position. You obviously will need to use both hands. Pull one knee forward so that your lower leg is almost vertical. With both arms, push down on that knee while at the same time using that thigh to push yourself up. If you want to teach an exercise for overall strength, mobility, coordination, proprioception, etc, etc fine. If you want to teach an elderly person how to get back up after a fall, there is a much, much easier way.

Great walk through. Thanks!

Very helpful to this 63 yr old! Thank you very much!

Dr. Chris, this is GREAT! Can’t wait to try it ~ on a heavily cushioned mat.😬❤

I go to yoga classes, and I often find that, when my brain/body is struggling with some movement or other, it just takes the teacher to mention what to do/think about with a specific part of the body to make the pose or the transition easier. Oftentimes, it's as simple as that push down with the foot you mentioned rather than thinking of pulling yourself up. Things we think we can't do, we actually can when we use the right bit of our bodies. Then again, there are things I don't think I'll ever be able to do in yoga, on account of my limbs not actually being long enough, LOL! I'm going to practise this 'get up' for sure. Thank you! x

I think it's easier to pivot on one hand to get both feet under you and then just stand up, It would also be useful to look at how to get up if you've injured your foot or ankle or knee or hip.

This is great.I had a stroke. My lower body weak so I am exercising. This video wiil help me to get up.Thanks for the demonstration.

This was a great help!! Thsnk you!!

I thought it was well paced and well demonstrated.

There is a lot of common sense on here. Well thought through. Thnx.

The main get up usually doesn’t use rocking. In us stiff souls we have lost significant muscle in our hips. It’s not a terrible problem if you can get up from the ground with the assist of one hand. Replacing lost muscle past 60 yrs of age may be a loosing battle. A key point is get on the floor more and sit less.

Thank you very much for a great video. Nothing wrong with a good introduction ignore the negative comments and thanks again for making these videos for us to watch and learn. Well done keep up the good work

Im 60, walk 5 miles a day, just loaded 4 tons of wood pellets into my garage, i cant do these. Cant get enough momentum to get up on the one knee.

Very interesting but it is the super advanced version. I need a proper remedial lead in, which I must practice for several weeks or months before I could do even a clumsy version of this.

Dr. Raynor, weight training also helps enormously.

God Bless!! Great advice!

I'm 61 train every day, doing strength, stretching and CV. I couldn't get anywhere near this get up. I'm rocking forward, with leg tucked as far in as possible and my weight is still too far back for me to raise up. Maybe I lack the hip mobility.

Thanks big help

Try getting up when you have spinal stenosis, arthritis and diabetic leg problems. No way.

Good. You have momentum working for you!

I learned to do this from a crossed-leg position or meditating position down and up.

Thanks for the inspirational video!

Are used to be able to do that, but since I have broken 19 bones in my feet, that has become very difficult. Because even though you don’t mention it, you use your feet in that get up a lot the way they flex in mind simply do not flex properly anymore.

thank you

good advice, good exercise

Excellent 👍🏻 Dr. It would good if you tell folks to also work on their abs,,,in order to facilitate this movement.

Nice video. I will give it a try.

thank you i have a HIP REPLACEMENT and this will help a lot

Good video! But I'm still looking for some way to get down and get up with a maximum knee flexion of 100 degrees due to knee replacement.

I’m going to work on this for sure struggle to get up ❤I’m 75 lol need to get after it//

Will try this even though I’ve had 2 knee replacements. Right now I do the all fours (not so elegant) crawl up. Thank God my hands work!! LOL

Thank you!

On a slippery floor I find it easier to have the forward foot back close to the other ankle. Can do it without the rocking. Am sixty and have had three sports related knee surgeries.

Thankyou that was really helpful. 👍

We did 100s of same as warm up in Aikido.

I thought it looked great, untill I tried this. I have a lumbar fusion, unable to bend back. Then there's the dizziness. But it sure looks good.

Great video thank you

I can get up from dominant right leg, not left. I can't believe how hard this is.I have work to do.... humbling.

Excellent!

Saw a video of Beth Lewis instructing Dr Attia on this exercise. The final goal is to stand up without rocking, she didn’t even mention or demonstrate rocking as part of it.

Could not even begin to rock without crushing my knee. But I can get up with the help of one hand so I think I still have a few years left.

I could get up off the floor with no hands if I really had to (clumsier version of this with no rocking back), and could get down by reversing it. However I find it easier and faster to just use my hands to help me. If you can get up off the floor somehow, that's all that matters surely (I'm 62).Cannot and probably never will, get up/down just by crossing my legs and literally going up/down without using knees.

Good job. Thanks.

EXCELLENT!!! 👏🏼👏🏼👏🏼

How does this work for the person that's 100#'s over-weight?

What about the “get down”? That’s a hard one too. Just watching you 1) kneel with all your weight on one knee and 2) sit with your leg bent more than 90 degrees makes my knees say hell no

Fast forward to info

Thanks for this great explanation. I am a 64 yo cyclist with the leg strength but none of the technique you demonstrate.

My knees are so painful if i lean on them or rest on one knee - or both for that matter. How to get up from the floor without putting pressure on knees?

Nice 1 minute video.

I don't know, that act this this is some accomplishment, getting down and up without hands. To be honest, when you over 70 you just want to get up by yourself without a chair. That truly is the key, so you can get up without any help.

What about getting down? Haven’t been on the ground in 2 years. My quads shake - which means because of my physical issues - I haven’t been using them - so everyday I’m doing squats and do a lunge stretch etc

Good morning friend, how do I get the hard book version. I do not want a PDF Hard book copy only. Thanks.

How do you do it if you cannot put weight on your knees?

No chance. Can do it on my bed which was a very satisfying 2nd prize 👏👏👏👏

good information. thx

How many reps should I be doing? 63 year old male. Also what are your thoughts on one legged squats?

I cannot get up and down w/o hands. Should I be concerned? I’m 56 yr old male. I run 50mile most months, I walk 30+ miles every month, I religiously get 10K steps a day, I do yoga a couple time per week, I get 450 to 600 min of cardio most weeks sometimes more. I weight train 2-3 time per week. My resting heart rate is approx. 45-48. I can easily do Turkish get ups (albeit not gracefully) I have no trouble getting on or off the floor (I don’t think about it) I do burpees w/o trouble. I do have osteo arthritis in both knees and my hip mobility sucks (easy pose IS NOT easy for me) Should I be concerned? How concerned should I be.

This is ok if you have the strength in your legs to start with!

Thought of the Git Up line dance when I saw this! But, yeah, I can do.

My Sifu called this "get up like a warrior".

Can this be done after a total hip replacement?

With two artificial hips and and artificial knee that won't bend 90 degrees I will just have to use my hands to get off the floor which I am on every day to do my stretching for my back.

OK. Thanks Dr. Raynor I’m adding this to my goals. However, when I tried my abductors are too tight and don’t allow me to flatten out that leg for leverage. Please suggest what I might try at home to loosen them.

The demonstrator is Not, Dr Attia. Dr. Attia is a 50 year old white guy. This person might be about the same age!?!? He is also fit, that makes a big difference. I am a 74 year old male and with some daily practice, I'll be able to do this move, but it will take a Lot of practice. Daily stretching and strengthening the hip flexors will get me there! Now, let's get to work!!!

I'm 58. I can do that. My question though is, is getting up from the ground without the use of hands a normal biophysical feat that would be used by humans of all ages? I've never seen an infant get up without the use of hands. As kids, we'd go to the ground with the aid of our hands by default and get up with the aid of our hands, again by default. I don't get up from the ground with no hands, even though I can. Should we be teaching people who may have lost some mobility and ability to strive towards being able to do what everybody could do normally?

Very good!

12th week for therapy for a complete ACL tear +grade 1 MCL tear. Can i try this? which leg would i tuck? Thanks

Me too

Yeh ladies that's a move we'd like to do at the park or beach..lol

Outlive ,Read the book .only printed in India .Very poor binding ,all papers separated.The best chapter were excercises,mental health.Weak on nutrion,Sleep ( book why we sleep Mathew Walker).A lot about the self experience as if self is centre of universe.keep learning,keep healthy.

The lesson here is for a new born. Learn to float on your back. When you get to the wall, use all your limbs to get out of the water. As you age, continue to use every body part to get up.