Buzz
A viral TikTok trend has transformed a fun party stunt—rising from a cross-legged pose without hand assistance—into a so-called longevity indicator. The claim? If you can’t stand up without using your hands, you’re allegedly doomed within six years.
While this is clearly false, a 2012 study is often cited as its basis. Let’s explore the tiny kernel of truth behind this trend and what it actually signifies (or doesn’t) if you struggle with the test.
What exactly is the sit-to-stand test?
Here’s a twist: there are actually two sit-to-stand tests, and only one of them comes with the ominous six-year death prediction.
First, there’s the classic version known as the 'sit to stand' test. This involves a chair, crossed arms, and a timer. A healthcare professional, like a nurse or physical therapist, counts how many times you can rise and sit within 30 seconds. It’s a basic gauge of cardiovascular health. For example, completing 16 or more reps suggests good fitness for a 65-year-old. (Note: Scoring charts exist for older adults, but the test isn’t validated for younger individuals.)
The TikTok sensation, however, is a different test called the SRT, or 'sitting-rising test.' Here, you sit on the floor and stand up with as little support as possible. Each time you use your hands, knees, or other aids, points are deducted. A flawless score of 10 means you managed to sit and rise without any assistance.
This is where the party trick shines. If you can sit and stand from a cross-legged position without help, you’ve aced the test! (Well, almost—there’s a catch we’ll address shortly.) Fitness influencers are flaunting their flawless performances, implying that failing to do so spells doom.
But where does the six-year death prediction originate?
A 2012 study published in the European Journal of Preventive Cardiology involved around 2,000 participants aged 51 to 80 who performed the SRT. Over an average follow-up period of 6.3 years, researchers observed that individuals with low scores (0-3) had a higher mortality rate compared to those scoring 8 or above.
It’s important to clarify that the high-risk group consisted of those scoring 0-3, not 9 or below, as TikTok often misrepresents. Additionally, not everyone in the low-scoring group died. Among older adults who scored 3 or lower, 60% were still alive after six years. To summarize:
A score of 9/10 is not a failure. Scores of 8 and above were classified as high.
Even those with very low scores (0-3) didn’t all pass away; over half remained alive after six years.
The study did conclude that lower SRT scores correlated with a higher likelihood of mortality during the follow-up period, suggesting the test could be a useful longevity indicator.
However, the researchers emphasized its utility for identifying older individuals at risk of falls, injuries, and daily activity challenges due to muscle weakness and limited flexibility. It’s not intended for fit individuals to predict imminent death.
Numerous physical fitness tests are linked to mortality rates, including the chair-based sit-to-stand test, which shows that higher scorers have a lower short-term risk of death. Similar correlations exist for walking tests, flexibility assessments, grip strength measurements, and more. The 2012 SRT study stood out because it’s easy to administer and, according to the authors, provides healthcare professionals with more insightful patient data than other tests. Its TikTok popularity, however, is irrelevant.
How to Rise from the Ground Without Hand Assistance
Now, let’s dive into the practical details. First, understand how the test is properly conducted. Before you begin, the tester should instruct you:
Without focusing on speed, attempt to sit and then stand from the floor using the least amount of support you think is necessary.
The tester observes your performance, deducting points (from a total of 5 for sitting and 5 for standing) for each instance of using hands, knees, forearms, or legs for support. Half-point deductions may apply if you appear unsteady.
Many TikTokers overlook a key detail: the test permits sitting and standing cross-legged only if you can do so without relying on the sides of your feet. After reviewing numerous videos, I’m skeptical that anyone performing it cross-legged actually achieves a perfect 10.
You can still achieve a respectable score of 8 by using one hand or one knee (or one of each) to assist in sitting and standing. The official test also permits coaching and multiple attempts, so even if you need practice and end up with an 8, you’re still doing well.
But what if your goal is simply to impress on TikTok?
Now, for some real service journalism. My qualifications? Not only can I perform the TikTok-style version of this test, but I’ve also done it while balancing a 114-pound barbell on my back.
To master the sitting-rising test the TikTok way:
Place one foot directly in front of the other, ensuring they are aligned parallel or as close as possible (side by side, without one being significantly ahead).
Ensure your weight is evenly distributed on both feet before initiating the sitting motion. Imbalance at this stage will complicate the process later.
While bending your knees, tilt your upper body forward to maintain your center of gravity above your feet.
Lower your body until your buttocks are nearly touching your heels before settling into the seated position.
To simplify standing up, keep your feet in the same position as when you sat down; avoid shifting into a fully relaxed seated posture.
To rise, lean forward—engaging your core muscles—to shift your balance over your feet, then push yourself upright.
Test different foot placements to determine whether a narrow or wide stance works best for you. Additionally, explore how much pressure you apply to the sides of your feet (a technique not allowed in official rules but acceptable on TikTok). I’ve discovered that focusing on one foot as the primary support, with the other assisting, can be effective. The dominant foot remains flat on the ground, while the other may not fully contact the surface.
What does it indicate if I’m unable to stand up from the ground without using my hands?
It doesn’t mean your life expectancy is limited to six years, as previously clarified. However, it might suggest that you could improve in the following areas:
Leg strength (incorporate squats and lunges into your routine)
Ankle flexibility
General flexibility, particularly in your hips or any other tight areas during the attempt
Balance and spatial awareness
Consistent practice! Physical abilities enhance with dedicated effort.
Begin by practicing with a low box or step, gradually switching to a smaller one as the exercise becomes more manageable.
Body proportions also significantly influence this ability. Certain individuals excel at this test without crossing their legs, simply by positioning their buttocks behind their feet—a feat my body structure doesn’t allow. (However, my lanky teenage son manages it effortlessly.) Conversely, I can adopt a wide stance, tuck my knees inward into a W-sit, and rise with ease. Most people lack the necessary hip rotation to perform this safely. Each of us has unique physical traits.
Additionally, many strong and athletic individuals struggle with these movements, as this test is more about amusement than actual assessment. While the original version highlights potential weaknesses in strength and flexibility without predicting lifespan, the TikTok iteration is purely for entertainment.
