How to Get Up From a Squat After Stroke, Foot Drop, or a Neurologic Injury

by | Jun 29, 2026 | Health News, Neurologic Rehabilitation Concepts, Stroke | 0 comments

Dr. Tara leans forward from a chair while holding a sturdy support bar, with a green arrow illustrating the forward movement. Large white text on a blue background reads, "It's NOT Weakness."

 

 

If you’ve ever avoided picking something up from the floor because you weren’t sure you could stand back up, you’re not alone.

For many people living with stroke, Parkinson’s disease, multiple sclerosis, spinal cord injury, or other neurologic conditions, squatting becomes one of the first everyday movements to disappear.

The good news?

For many people, the problem isn’t simply weak legs. It’s using the wrong movement strategy.

Why Standing Up From a Squat Feels So Difficult After a Neurologic Injury

One of the biggest mistakes people make is trying to lift themselves straight up.

Instead, your body needs to shift your center of mass forward before your legs can generate enough force to stand. Without that forward weight shift, your body stays behind your feet, making standing much harder than it needs to be.

This simple change in technique can make an immediate difference for many people.

Before You Practice Squats, Master These Foundations

Rather than jumping straight into deep squats, start with:

  • Learning to lean your chest forward before standing
  • Practicing weight shifting instead of pulling with your arms
  • Improving hip mobility and forward reach
  • Building confidence while reducing the fear of falling

These foundational movements prepare your body for safe, controlled squatting.

Progress Gradually

One of the most common mistakes is progressing too quickly.

Instead, gradually lower the height of the surface you’re working from as your confidence and mobility improve. Every stage builds the movement pattern your brain and body need for long-term success.

Even if you never achieve a full squat, these exercises can improve:

  • Mobility
  • Leg strength
  • Balance
  • Independence with everyday activities

Don’t Let Fear Stop Your Progress

Many people avoid practicing because they’re afraid they won’t be able to get back up.

If that’s you, always practice in a safe environment using sturdy support and a helper when needed. Confidence is just as important as strength.

Want the Complete Squat-to-Stand Progression?

Inside the Rehab HQ Membership, you’ll find detailed exercise progressions, monthly live Q&A sessions, and an extensive exercise library designed specifically for people recovering from neurologic injuries.

If you’re ready to improve your mobility with expert guidance, explore the Rehab HQ Membership and start building the skills that make everyday life easier.

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