Move · Videos · Technique · 3 min

Four Ways to Lift From the Floor Safely

Four Ways to Lift From the Floor Safely — video by Atlantic Physical Therapy Center Play · 3:19

Video by Atlantic Physical Therapy Center on YouTube · Open on YouTube

A physical therapist shows the power lift, half-kneeling, golfer's lift and tripod lift for picking things up and working low down while sparing the lower back. Practical for everyday chores.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

Tap a time to watch that step in the video.

  1. Tips: get close to the load and keep it near your body; pivot your feet rather than twist your spine. 0:19
  2. Power lift: bottom back, chest and head up so your spine stays neutral, then lift with your legs, load close. 0:53
  3. Half-kneeling: drop onto one knee with a neutral back to work low down, such as emptying a dishwasher or dryer. 1:27
  4. Golfer's lift: holding a support, hinge at the hip and extend one leg out behind you to reach down. 1:51
  5. To reach further away, kick one leg back a little so you don't round your lower back. 2:30
  6. Tripod lift: kneel on one knee, roll the object up onto your knee, keep it close and stand up. 2:53

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Get close and keep the load near your body
  • Keep a neutral spine, hinge at the hips and lift with the legs
  • Turn by moving your feet, not twisting your spine

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadpower lift squat, golfer's lift hinge
  • Knees takes loadpower lift squat, half-kneeling and tripod lifts
  • Lower back movesneutral spine hinge with light objects
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Golfer's lift with a hand on a support; half-kneeling spares the lower back

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Atlantic Physical Therapy Center; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety