How can I get down on the floor and back up to play with my kids?

Find the missing link

If the descent is the hard part, use sit-to-stands and box squats to build controlled knee and hip bending. If rising from one knee feels shaky, practice a supported half-kneeling rise with a chair, wall, or sturdy surface nearby.

If your hips feel blocked, pair 90/90 switches or gentle hip-flexor work with bridges and split squats. Mobility becomes more useful when your legs can control it.

Sources: ACSM position stand: exercise quantity and quality, Gluteal muscle forces during hip-focused exercises, Resistance training for older adults

Practice the actual transition

Use a pad or firm surface, place one foot forward, press through that foot, and use a support while learning. The useful version is the one that keeps your knee, hip, trunk, and breath organized.

As it improves, reduce the amount of hand support or add a slow pause. You do not need to make it dramatic for it to count as real progress.

Sources: ACSM position stand: exercise quantity and quality, Resistance training for older adults

One safety line

Repeated giving way, sharp joint pain, a recent fall, or new balance loss is a reason to get individual assessment before practicing harder floor transitions.

Sources: Returning to activity after injury or surgery