Sitting Rising Fitness Test

Note: Ensure you are well before you attempt this fitness test. If you feel any discomfort, cease the activity immediately and get medical attention. Read and understand the Safety & Indemnity form before you proceed further. Remember, your health is a priority!


Sitting and rising from the floor is a basic functional task which requires the use of different levels of muscle strength, joint coordination as well as balance and flexibility. The inability to perform such task are closely related to the risk of falling. 


Purpose: Assess lower limbs and core strength, balance and flexibility in older adults.

Items Needed: Non-slippery flat surface space of minimum 2m x 2m.

How to do the test?

  1. Stand tall and lower your body to the floor to a cross-legged sitting position.
  2. Attempt without the use of your hands, knees, arms or side of legs.
  3. Next, stand without the aid of those body parts as well.
  4. Perfect score of 10 points will be given (5 points for sitting, 5 points for standing) if the movement are done without any aids.
  5. Points will be deducted every time a support was used while sitting and rising using the:
    - Hand
    - Knee
    - Forearm
    - One hand on knee or thigh
    - Side of the leg

Take the test and see how you fare! Fill up the form below to get your results.


Tips from Active Health Coach

Incorporate these exercises in your daily routine to improve your lower limb muscle strength and endurance.

Wall side: 3 sets of 10 repetitions

Perform the movement on a smooth wall surface.

  1. Stand with your back against a wall with your legs position shoulder width apart and toes pointing forward.
  2. Slowly lower yourself down into a squat position with the range of motion you are comfortable at.
  3. Ensure that your kneecaps do not go over your toes.
  4. Hold it there for 5 seconds and return to starting position and repeat.

Wall slide


Single leg heel raise: 3 sets of 10 repetitions

Perform the movement on a smooth wall surface.

  1. Standing straight with leg shoulder width apart.
  2. Find a wall to put your hand on to gain stability.
  3. Standing on one leg, raise it up slowly onto the ball of the foot and slowly lower it down.
  4. Repeat the movement for 5 times for each leg.

Single leg heel raise


Looking for more tips and recommendations to better your fitness and health? Join our e-Workshops that cover an array of topics such as physical activity, nutrition and sleep.

Book Now