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Home & gym exercises

78 moves. Home and gym strength, cardio and mobility - choose a pain-free starting point.

New to training at home? Follow our full body no-equipment workout with form tips

Progress only when the easier version feels controlled and pain-free. Ladders are options, not a requirement; stop for pain or dizziness.

78 exercises

Barbell Bench Press

Intermediate

Chest & triceps · Barbells

Form cues

  1. Set safeties and use a spotter; feet planted, shoulder blades supported.
  2. Grip just outside shoulder width, wrists stacked.
  3. Lower to lower chest with elbows about 45 degrees from torso.
  4. Press without bouncing or lifting hips.

Common mistakes to avoid

  • No thumbless grip or bouncing the bar.
  • Never bench heavy alone without safeties.
Difficulty ladder
  1. 1. Chest Press Machine
  2. 2. Dumbbell Bench Press
  3. 3. Barbell Bench Press · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Barbell Back Squat

Intermediate

Quads & glutes · Barbells

Form cues

  1. Set rack safety bars before unracking.
  2. Brace trunk and place bar on upper back, not neck.
  3. Sit down between hips with knees tracking toes.
  4. Stand with the whole foot grounded and controlled spine.

Common mistakes to avoid

  • Avoid knee collapse or losing your brace.
  • Do not chase depth beyond your controlled range.
Difficulty ladder
  1. 1. Bodyweight Squat
  2. 2. Goblet Squat
  3. 3. Barbell Back Squat · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Barbell Deadlift

Intermediate

Posterior chain · Barbells

Form cues

  1. Bar over midfoot; hinge down and grip outside legs.
  2. Brace, keep bar close and take slack out.
  3. Push floor away; hips and shoulders rise together.
  4. Finish tall, then hinge to lower under control.

Common mistakes to avoid

  • Do not jerk the bar or round under load.
  • Avoid leaning back at lockout.
Difficulty ladder
  1. 1. Dumbbell Romanian Deadlift
  2. 2. Barbell Romanian Deadlift
  3. 3. Barbell Deadlift · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Overhead Press

Intermediate

Shoulders & triceps · Barbells

Form cues

  1. Start with bar at upper chest and wrists stacked.
  2. Brace glutes and keep ribs down.
  3. Press overhead while moving head out of the bar path.
  4. Lower slowly to chest.

Common mistakes to avoid

  • Avoid lumbar overextension.
  • Do not force painful overhead range.
Difficulty ladder
  1. 1. Seated Dumbbell Press
  2. 2. Overhead Press · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Lat Pulldown

Intermediate

Lats & biceps · Cables

Form cues

  1. Adjust thigh pad snugly.
  2. Grip slightly wider than shoulders and sit tall.
  3. Pull elbows down toward ribs, bar to upper chest.
  4. Return slowly without shrugging.

Common mistakes to avoid

  • Never pull behind the neck.
  • Avoid swinging or excessive leaning.
Difficulty ladder
  1. 1. Lat Pulldown · this move
  2. 2. Assisted Pull-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Goblet Squat

Intermediate

Quads & glutes · Dumbbells

Form cues

  1. Hold dumbbell close to chest.
  2. Brace and squat between hips.
  3. Keep knees aligned with toes.
  4. Push through the whole foot to stand.

Common mistakes to avoid

  • Do not let heels lift.
  • Avoid knee collapse.
Difficulty ladder
  1. 1. Bodyweight Squat
  2. 2. Goblet Squat · this move
  3. 3. Barbell Back Squat

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Dumbbell Bench Press

Intermediate

Chest & triceps · Dumbbells

Form cues

  1. Sit and position dumbbells safely before lying back.
  2. Plant feet and support shoulder blades.
  3. Lower beside chest in a pain-free range.
  4. Press with wrists stacked; return weights safely.

Common mistakes to avoid

  • Do not drop dumbbells near others.
  • Avoid excessively wide elbows.
Difficulty ladder
  1. 1. Chest Press Machine
  2. 2. Dumbbell Bench Press · this move
  3. 3. Barbell Bench Press

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Dumbbell Romanian Deadlift

Intermediate

Hamstrings & glutes · Dumbbells

Form cues

  1. Stand with soft knees, dumbbells near thighs.
  2. Brace and hinge hips back.
  3. Lower only until hamstring tension without rounding.
  4. Stand by driving hips forward, not leaning back.

Common mistakes to avoid

  • Do not squat the hinge.
  • Do not round to reach the floor.
Difficulty ladder
  1. 1. Glute Bridge
  2. 2. Dumbbell Romanian Deadlift · this move
  3. 3. Barbell Romanian Deadlift

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Barbell Romanian Deadlift

Intermediate

Hamstrings & glutes · Barbells

Form cues

  1. Begin standing with bar near thighs.
  2. Brace and hinge hips back with soft knees.
  3. Keep bar close and stop before back position changes.
  4. Return tall with controlled hip extension.

Common mistakes to avoid

  • Do not bounce or round.
  • Avoid excessive knee bend.
Difficulty ladder
  1. 1. Dumbbell Romanian Deadlift
  2. 2. Barbell Romanian Deadlift · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Seated Dumbbell Press

Intermediate

Shoulders · Dumbbells

Form cues

  1. Set bench upright and feet stable.
  2. Start weights at shoulder height.
  3. Press in a pain-free arc with ribs stacked.
  4. Lower slowly without shrugging.

Common mistakes to avoid

  • Do not arch to finish reps.
  • Avoid forcing shoulder depth.
Difficulty ladder
  1. 1. Seated Dumbbell Press · this move
  2. 2. Overhead Press

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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One-arm Dumbbell Row

Intermediate

Back & biceps · Dumbbells

Form cues

  1. Support one hand on stable bench.
  2. Brace with back neutral.
  3. Pull elbow toward hip.
  4. Lower without rotating trunk.

Common mistakes to avoid

  • Avoid torso twisting.
  • Do not jerk weight upward.
Difficulty ladder
  1. 1. Seated Cable Row
  2. 2. One-arm Dumbbell Row · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Seated Cable Row

Intermediate

Back & biceps · Cables

Form cues

  1. Set feet on platform with knees soft.
  2. Sit tall with neutral spine.
  3. Pull handle toward lower ribs.
  4. Return arms slowly without rounding.

Common mistakes to avoid

  • Avoid rocking torso.
  • Do not shrug at the finish.
Difficulty ladder
  1. 1. Seated Cable Row · this move
  2. 2. One-arm Dumbbell Row

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Cable Face Pull

Intermediate

Rear shoulders · Cables

Form cues

  1. Set rope near face height.
  2. Stand with stable stance.
  3. Pull toward forehead, separating hands.
  4. Return slowly, ribs down.

Common mistakes to avoid

  • Do not arch your back.
  • Avoid heavy loads that compromise control.
Difficulty ladder
  1. 1. Light Cable Face Pull
  2. 2. Cable Face Pull · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Cable Triceps Pushdown

Intermediate

Triceps · Cables

Form cues

  1. Set pulley high and grip rope.
  2. Keep upper arms by sides.
  3. Straighten elbows without moving shoulders.
  4. Return slowly to about 90 degrees.

Common mistakes to avoid

  • Avoid torso swinging.
  • Do not force elbow lockout.
Difficulty ladder
  1. 1. Light Cable Triceps Pushdown
  2. 2. Cable Triceps Pushdown · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Dumbbell Curl

Intermediate

Biceps · Dumbbells

Form cues

  1. Stand tall with palms forward.
  2. Keep elbows near sides.
  3. Curl without swinging.
  4. Lower slowly through comfortable range.

Common mistakes to avoid

  • Avoid rocking torso.
  • Do not bend wrists to lift.
Difficulty ladder
  1. 1. Water-bottle Curl
  2. 2. Dumbbell Curl · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Dumbbell Lateral Raise

Intermediate

Side shoulders · Dumbbells

Form cues

  1. Use light weights and soft elbows.
  2. Raise arms slightly forward of your sides.
  3. Stop around shoulder height.
  4. Lower slowly without shrugging.

Common mistakes to avoid

  • Do not swing heavy weights.
  • Avoid painful height or range.
Difficulty ladder
  1. 1. Light Dumbbell Lateral Raise
  2. 2. Dumbbell Lateral Raise · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Leg Press

Beginner

Quads & glutes · Machines

Form cues

  1. Adjust seat so hips stay supported.
  2. Feet shoulder width on platform.
  3. Lower until before pelvis curls off pad.
  4. Press without snapping knees locked.

Common mistakes to avoid

  • Do not lower beyond controlled hip range.
  • Never lock knees forcefully.
Difficulty ladder
  1. 1. Light Leg Press
  2. 2. Leg Press · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Chest Press Machine

Beginner

Chest & triceps · Machines

Form cues

  1. Set handles near mid-chest.
  2. Back and feet supported.
  3. Press without shrugging.
  4. Return slowly without shoulder pain.

Common mistakes to avoid

  • Do not let shoulders roll forward.
  • Avoid excessive stretch.
Difficulty ladder
  1. 1. Chest Press Machine · this move
  2. 2. Dumbbell Bench Press

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Seated Leg Curl

Beginner

Hamstrings · Machines

Form cues

  1. Align machine axis with knee.
  2. Secure thigh pad.
  3. Curl through comfortable range.
  4. Return slowly without lifting hips.

Common mistakes to avoid

  • Do not jerk weight.
  • Avoid misaligned seat setup.
Difficulty ladder
  1. 1. Light Seated Leg Curl
  2. 2. Seated Leg Curl · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Leg Extension

Beginner

Quads · Machines

Form cues

  1. Align knee with pivot.
  2. Set lower pad above ankles.
  3. Extend knees smoothly.
  4. Lower slowly in pain-free range.

Common mistakes to avoid

  • Avoid slamming knees locked.
  • Stop if knee pain develops.
Difficulty ladder
  1. 1. Light Leg Extension
  2. 2. Leg Extension · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Wall Push-up

Beginner

Chest & arms · Home

Form cues

  1. Hands at shoulder height on a wall, slightly wider than shoulders
  2. Step feet back and keep head, hips and heels aligned
  3. Bend elbows roughly 30–45° from torso, bringing chest toward wall
  4. Press away while keeping ribs down

Common mistakes to avoid

  • Avoid sagging hips or shrugging shoulders.
  • Do not flare elbows straight out.
Difficulty ladder
  1. 1. Wall Push-up · this move
  2. 2. Incline Push-up
  3. 3. Knee Push-up
  4. 4. Push-up
  5. 5. Diamond Push-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Push-up

Intermediate

Chest & arms · Home

Form cues

  1. Hands under shoulders, body straight
  2. Lower chest to near floor
  3. Push back up, keep core tight
  4. Too hard? Do it on your knees

Common mistakes to avoid

  • Avoid sagging hips or a raised chin.
  • Do not flare elbows straight out; keep them roughly 30–45° from your torso.
Difficulty ladder
  1. 1. Wall Push-up
  2. 2. Incline Push-up
  3. 3. Knee Push-up
  4. 4. Push-up · this move
  5. 5. Diamond Push-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Knee Push-up

Beginner

Chest & arms · Home

Form cues

  1. Knees on floor, hands under shoulders
  2. Straight line from knees to head
  3. Lower chest down slowly
  4. Press back up

Common mistakes to avoid

  • Do not bend at the hips; keep knees, hips and shoulders aligned.
  • Avoid flaring elbows or rushing the descent.
Difficulty ladder
  1. 1. Wall Push-up
  2. 2. Incline Push-up
  3. 3. Knee Push-up · this move
  4. 4. Push-up
  5. 5. Diamond Push-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Incline Push-up

Beginner

Chest & arms · Home

Form cues

  1. Hands on a stable, non-slip countertop or bench
  2. Body straight, feet back
  3. Lower chest to the edge
  4. Push away

Common mistakes to avoid

  • Do not use furniture that slides or tips.
  • Avoid dropping hips or shrugging shoulders.
Difficulty ladder
  1. 1. Wall Push-up
  2. 2. Incline Push-up · this move
  3. 3. Knee Push-up
  4. 4. Push-up
  5. 5. Diamond Push-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Wide Push-up

Intermediate

Chest · Home

Form cues

  1. Hands wider than shoulders
  2. Lower chest slowly
  3. Elbows point out at 45°
  4. Push up strong

Common mistakes to avoid

  • Avoid an excessively wide grip or painful shoulder depth.
  • Do not sag through your lower back.
Difficulty ladder
  1. 1. Supported / shorter-range Wide Push-up
  2. 2. Wide Push-up · this move
  3. 3. Slower, controlled Wide Push-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Diamond Push-up

Advanced

Triceps · Home

Form cues

  1. Hands together, make a diamond
  2. Lower chest to hands
  3. Keep elbows close
  4. Push back up

Common mistakes to avoid

  • Do not force wrists into a painful angle.
  • Avoid elbows flaring wide or your hips sagging.
Difficulty ladder
  1. 1. Wall Push-up
  2. 2. Incline Push-up
  3. 3. Knee Push-up
  4. 4. Push-up
  5. 5. Diamond Push-up · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Pike Push-up

Intermediate

Shoulders · Home

Form cues

  1. Hips high in an upside-down V
  2. Bend elbows, head toward floor
  3. Push back up
  4. Keep legs straight

Common mistakes to avoid

  • Do not crash your head toward the floor.
  • Avoid collapsing shoulders or forcing locked knees.
Difficulty ladder
  1. 1. Supported / shorter-range Pike Push-up
  2. 2. Pike Push-up · this move
  3. 3. Slower, controlled Pike Push-up

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Chair Dips

Beginner

Triceps · Home

Form cues

  1. Hands on edge of a sturdy chair
  2. Lower body by bending elbows
  3. Keep back close to chair
  4. Push back up

Common mistakes to avoid

  • Avoid deep dips that pull shoulders forward.
  • Do not use an unstable chair; skip for shoulder pain.
Difficulty ladder
  1. 1. Supported / shorter-range Chair Dips
  2. 2. Chair Dips · this move
  3. 3. Slower, controlled Chair Dips

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Door-frame Row

Beginner

Back & biceps · Home

Form cues

  1. Hold both sides of a strong door frame
  2. Lean back, arms straight
  3. Pull chest to the frame
  4. Lower slowly

Common mistakes to avoid

  • Do not load a loose or weak frame.
  • Avoid jerking or rounding your shoulders forward.
Difficulty ladder
  1. 1. Supported / shorter-range Door-frame Row
  2. 2. Door-frame Row · this move
  3. 3. Slower, controlled Door-frame Row

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Towel Row

Beginner

Back · Home

Form cues

  1. Use only a load-rated, secure anchor; never an ordinary door handle
  2. Lean back holding ends
  3. Pull yourself in
  4. Control the way back

Common mistakes to avoid

  • Never suspend body weight from an ordinary door handle.
  • Use only a secure, load-rated anchor; avoid a slipping towel.
Difficulty ladder
  1. 1. Supported / shorter-range Towel Row
  2. 2. Towel Row · this move
  3. 3. Slower, controlled Towel Row

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Arm Circles

Beginner

Shoulders · Home

Form cues

  1. Arms out to the sides
  2. Make small circles forward
  3. Then backward
  4. Keep arms straight

Common mistakes to avoid

  • Avoid large, painful circles.
  • Do not shrug shoulders or arch your back.
Difficulty ladder
  1. 1. Supported / shorter-range Arm Circles
  2. 2. Arm Circles · this move
  3. 3. Slower, controlled Arm Circles

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Water-bottle Curl

Beginner

Biceps · Home

Form cues

  1. Hold filled bottles in each hand
  2. Elbows at your sides
  3. Curl up to shoulders
  4. Lower slowly

Common mistakes to avoid

  • Do not swing your torso.
  • Keep elbows at your sides rather than drifting forward.
Difficulty ladder
  1. 1. Supported / shorter-range Water-bottle Curl
  2. 2. Water-bottle Curl · this move
  3. 3. Slower, controlled Water-bottle Curl

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Water-bottle Shoulder Press

Beginner

Shoulders · Home

Form cues

  1. Bottles at shoulder height
  2. Press straight overhead
  3. Don't arch your back
  4. Lower with control

Common mistakes to avoid

  • Avoid flaring ribs and arching the lower back.
  • Do not press through shoulder pain.
Difficulty ladder
  1. 1. Supported / shorter-range Water-bottle Shoulder Press
  2. 2. Water-bottle Shoulder Press · this move
  3. 3. Slower, controlled Water-bottle Shoulder Press

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Bodyweight Squat

Beginner

Legs & glutes · Home

Form cues

  1. Feet shoulder-width apart
  2. Sit back like into a chair
  3. Knees follow toes, chest up
  4. Stand up by pushing through heels

Common mistakes to avoid

  • Do not let knees collapse inward.
  • Avoid lifting heels or rounding your lower back.
Difficulty ladder
  1. 1. Chair Squat
  2. 2. Bodyweight Squat · this move
  3. 3. Jump Squat

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Chair Squat

Beginner

Legs · Home

Form cues

  1. Stand in front of a chair
  2. Sit down slowly until you touch
  3. Stand right back up
  4. Use arms forward for balance

Common mistakes to avoid

  • Do not drop onto the chair.
  • Avoid knees collapsing inward or a sliding chair.
Difficulty ladder
  1. 1. Chair Squat · this move
  2. 2. Bodyweight Squat
  3. 3. Jump Squat

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Sumo Squat

Beginner

Inner thighs & glutes · Home

Form cues

  1. Feet wide, toes turned out
  2. Lower hips straight down
  3. Knees push outward
  4. Squeeze glutes as you rise

Common mistakes to avoid

  • Do not force toes into an extreme turnout.
  • Avoid knees rolling inward.
Difficulty ladder
  1. 1. Supported / shorter-range Sumo Squat
  2. 2. Sumo Squat · this move
  3. 3. Slower, controlled Sumo Squat

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Jump Squat

Intermediate

Legs / cardio · Home

Form cues

  1. Do a normal squat
  2. Explode up into a jump
  3. Land softly through the whole foot with knees tracking toes
  4. Go straight into the next one

Common mistakes to avoid

  • Do not land with locked knees.
  • Avoid knee collapse; absorb impact through the whole foot.
Difficulty ladder
  1. 1. Chair Squat
  2. 2. Bodyweight Squat
  3. 3. Jump Squat · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Lunge

Beginner

Legs · Home

Form cues

  1. Step one foot forward
  2. Lower back knee toward floor
  3. Front knee stays above ankle
  4. Push back and switch legs

Common mistakes to avoid

  • Avoid a narrow tightrope stance.
  • Do not let the front knee collapse inward.
Difficulty ladder
  1. 1. Supported / shorter-range Lunge
  2. 2. Lunge · this move
  3. 3. Slower, controlled Lunge

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Reverse Lunge

Beginner

Legs & glutes · Home

Form cues

  1. Step one foot back
  2. Lower back knee down
  3. Keep chest tall
  4. Return and switch

Common mistakes to avoid

  • Do not slam the back knee down.
  • Avoid front knee collapse or leaning far forward.
Difficulty ladder
  1. 1. Supported / shorter-range Reverse Lunge
  2. 2. Reverse Lunge · this move
  3. 3. Slower, controlled Reverse Lunge

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Side Lunge

Beginner

Inner & outer thighs · Home

Form cues

  1. Step wide to one side
  2. Bend that knee, other leg straight
  3. Push back to center
  4. Switch sides

Common mistakes to avoid

  • Do not roll the bent knee inward.
  • Avoid lifting the heel or rounding the back.
Difficulty ladder
  1. 1. Supported / shorter-range Side Lunge
  2. 2. Side Lunge · this move
  3. 3. Slower, controlled Side Lunge

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Step-ups

Beginner

Legs & glutes · Home

Form cues

  1. Use a sturdy step or stair
  2. Step up with one foot
  3. Bring other foot up
  4. Step down and repeat

Common mistakes to avoid

  • Do not use a wobbly or very high step.
  • Avoid pushing mainly from the trailing foot.
Difficulty ladder
  1. 1. Supported / shorter-range Step-ups
  2. 2. Step-ups · this move
  3. 3. Slower, controlled Step-ups

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Glute Bridge

Beginner

Glutes & back · Home

Form cues

  1. Lie on back, knees bent
  2. Lift hips until body is straight
  3. Squeeze glutes at the top
  4. Lower slowly

Common mistakes to avoid

  • Avoid arching your lower back at the top.
  • Do not let knees fall inward.
Difficulty ladder
  1. 1. Glute Bridge · this move
  2. 2. Single-leg Glute Bridge

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Single-leg Glute Bridge

Intermediate

Glutes · Home

Form cues

  1. Bridge position, one leg lifted
  2. Push through the planted heel
  3. Hips stay level
  4. Switch legs

Common mistakes to avoid

  • Avoid rotating or dropping one hip.
  • Do not substitute lower-back arching for hip extension.
Difficulty ladder
  1. 1. Glute Bridge
  2. 2. Single-leg Glute Bridge · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Wall Sit

Beginner

Thighs · Home

Form cues

  1. Back flat against a wall
  2. Slide down until knees at 90°
  3. Hold the position
  4. Breathe and stay strong

Common mistakes to avoid

  • Do not force a painful 90° depth.
  • Avoid holding your breath or knees rolling inward.
Difficulty ladder
  1. 1. Supported / shorter-range Wall Sit
  2. 2. Wall Sit · this move
  3. 3. Slower, controlled Wall Sit

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Calf Raises

Beginner

Calves · Home

Form cues

  1. Stand near a wall for balance
  2. Rise onto your toes
  3. Pause at the top
  4. Lower slowly

Common mistakes to avoid

  • Do not bounce through repetitions.
  • Avoid rolling ankles outward.
Difficulty ladder
  1. 1. Supported / shorter-range Calf Raises
  2. 2. Calf Raises · this move
  3. 3. Slower, controlled Calf Raises

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Donkey Kicks

Beginner

Glutes · Home

Form cues

  1. On hands and knees
  2. Kick one leg up, knee bent
  3. Squeeze glute at top
  4. Lower and repeat

Common mistakes to avoid

  • Avoid arching the lower back to lift higher.
  • Do not rotate your pelvis.
Difficulty ladder
  1. 1. Supported / shorter-range Donkey Kicks
  2. 2. Donkey Kicks · this move
  3. 3. Slower, controlled Donkey Kicks

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Fire Hydrants

Beginner

Hips & glutes · Home

Form cues

  1. On hands and knees
  2. Lift one knee out to the side
  3. Keep hips level
  4. Lower and switch

Common mistakes to avoid

  • Do not lean sideways or twist the trunk.
  • Avoid lifting beyond controlled hip range.
Difficulty ladder
  1. 1. Supported / shorter-range Fire Hydrants
  2. 2. Fire Hydrants · this move
  3. 3. Slower, controlled Fire Hydrants

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Plank

Beginner

Core · Home

Form cues

  1. Forearms on floor under shoulders
  2. Body in one straight line
  3. Squeeze stomach and glutes
  4. Hold and breathe slowly

Common mistakes to avoid

  • Avoid sagging hips or hiking your backside.
  • Do not hold your breath.
Difficulty ladder
  1. 1. Dead Bug
  2. 2. Plank · this move
  3. 3. Side Plank

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Side Plank

Intermediate

Obliques · Home

Form cues

  1. Lie on side, forearm under shoulder
  2. Lift hips off the floor
  3. Body in a straight line
  4. Hold, then switch

Common mistakes to avoid

  • Do not collapse into the supporting shoulder.
  • Avoid rotating hips toward the floor.
Difficulty ladder
  1. 1. Dead Bug
  2. 2. Plank
  3. 3. Side Plank · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Crunches

Beginner

Abs · Home

Form cues

  1. Lie on back, knees bent
  2. Hands lightly behind head
  3. Lift shoulders off floor
  4. Lower slowly - don't pull neck

Common mistakes to avoid

  • Do not pull your head with your hands.
  • Avoid using momentum to sit all the way up.
Difficulty ladder
  1. 1. Supported / shorter-range Crunches
  2. 2. Crunches · this move
  3. 3. Slower, controlled Crunches

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Bicycle Crunches

Beginner

Abs & obliques · Home

Form cues

  1. Lie on back, hands behind head
  2. Bring elbow toward opposite knee
  3. Switch sides in a pedaling motion
  4. Go slow and controlled

Common mistakes to avoid

  • Do not tug on the neck.
  • Avoid fast pedaling with an arched lower back.
Difficulty ladder
  1. 1. Supported / shorter-range Bicycle Crunches
  2. 2. Bicycle Crunches · this move
  3. 3. Slower, controlled Bicycle Crunches

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Leg Raises

Intermediate

Lower abs · Home

Form cues

  1. Lie flat, hands under hips
  2. Lift straight legs to 90°
  3. Lower slowly without touching floor
  4. Keep lower back pressed down

Common mistakes to avoid

  • Do not lower legs so far that your back arches.
  • Avoid swinging; bend knees to reduce difficulty.
Difficulty ladder
  1. 1. Supported / shorter-range Leg Raises
  2. 2. Leg Raises · this move
  3. 3. Slower, controlled Leg Raises

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Flutter Kicks

Beginner

Lower abs · Home

Form cues

  1. Lie flat, legs slightly raised
  2. Kick legs up and down in small moves
  3. Keep core tight
  4. Breathe steadily

Common mistakes to avoid

  • Avoid an arched lower back.
  • Do not force legs very low or hold your breath.
Difficulty ladder
  1. 1. Supported / shorter-range Flutter Kicks
  2. 2. Flutter Kicks · this move
  3. 3. Slower, controlled Flutter Kicks

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Russian Twists

Beginner

Obliques · Home

Form cues

  1. Sit, lean back slightly, knees bent
  2. Twist torso side to side
  3. Touch floor beside hips
  4. Lift feet to make it harder

Common mistakes to avoid

  • Do not round and wrench your lower back.
  • Avoid momentum; keep feet down initially.
Difficulty ladder
  1. 1. Supported / shorter-range Russian Twists
  2. 2. Russian Twists · this move
  3. 3. Slower, controlled Russian Twists

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Dead Bug

Beginner

Core · Home

Form cues

  1. Lie on back, arms up, knees at 90°
  2. Lower opposite arm and leg
  3. Keep back flat on floor
  4. Return and switch

Common mistakes to avoid

  • Avoid letting ribs flare or your back arch.
  • Do not extend limbs farther than you can control.
Difficulty ladder
  1. 1. Dead Bug · this move
  2. 2. Plank
  3. 3. Side Plank

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Bird Dog

Beginner

Core & lower back · Home

Form cues

  1. On hands and knees
  2. Reach one arm and opposite leg out
  3. Hold 2 seconds
  4. Switch sides

Common mistakes to avoid

  • Avoid twisting hips or lifting limbs too high.
  • Do not arch your lower back.
Difficulty ladder
  1. 1. Supported / shorter-range Bird Dog
  2. 2. Bird Dog · this move
  3. 3. Slower, controlled Bird Dog

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Superman

Beginner

Lower back · Home

Form cues

  1. Lie face down, arms forward
  2. Lift arms, chest and legs
  3. Hold 2 seconds
  4. Lower with control

Common mistakes to avoid

  • Do not crane the neck or lift excessively high.
  • Avoid forcing extension through back pain.
Difficulty ladder
  1. 1. Supported / shorter-range Superman
  2. 2. Superman · this move
  3. 3. Slower, controlled Superman

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Mountain Climbers

Beginner

Core / cardio · Home

Form cues

  1. Start in a high plank
  2. Drive one knee to chest
  3. Switch legs quickly
  4. Keep hips low

Common mistakes to avoid

  • Avoid bouncing hips or rounding shoulders.
  • Do not speed up before you control the plank.
Difficulty ladder
  1. 1. Supported / shorter-range Mountain Climbers
  2. 2. Mountain Climbers · this move
  3. 3. Slower, controlled Mountain Climbers

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Jumping Jacks

Beginner

Cardio · Home

Form cues

  1. Stand tall, arms by sides
  2. Jump feet out, arms overhead
  3. Jump back to start
  4. Keep a steady rhythm

Common mistakes to avoid

  • Avoid stiff, loud landings.
  • Do not force arms overhead through shoulder pain.
Difficulty ladder
  1. 1. Supported / shorter-range Jumping Jacks
  2. 2. Jumping Jacks · this move
  3. 3. Slower, controlled Jumping Jacks

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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High Knees

Beginner

Cardio · Home

Form cues

  1. Run on the spot
  2. Drive knees up to hip height
  3. Pump your arms
  4. Stay light on your toes

Common mistakes to avoid

  • Do not lean far backward.
  • Avoid pounding the floor; march if impact is uncomfortable.
Difficulty ladder
  1. 1. Brisk Walking
  2. 2. High Knees · this move
  3. 3. Burpee

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Butt Kicks

Beginner

Cardio · Home

Form cues

  1. Jog on the spot
  2. Kick heels up toward glutes
  3. Keep chest tall
  4. Stay quick and light

Common mistakes to avoid

  • Do not arch your back to reach your heels.
  • Avoid hard landings or forcing knee range.
Difficulty ladder
  1. 1. Supported / shorter-range Butt Kicks
  2. 2. Butt Kicks · this move
  3. 3. Slower, controlled Butt Kicks

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Burpee

Intermediate

Full body / cardio · Home

Form cues

  1. Squat and place hands down
  2. Jump feet back to plank
  3. Jump feet forward
  4. Jump up with arms overhead

Common mistakes to avoid

  • Do not let hips sag in the plank.
  • Avoid uncontrolled jumps; step back and omit the jump initially.
Difficulty ladder
  1. 1. Brisk Walking
  2. 2. High Knees
  3. 3. Burpee · this move

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Skater Jumps

Intermediate

Legs / cardio · Home

Form cues

  1. Jump sideways onto one foot
  2. Swing the other leg behind
  3. Jump to the other side
  4. Land softly

Common mistakes to avoid

  • Do not let the landing knee collapse inward.
  • Avoid large leaps before balance is stable.
Difficulty ladder
  1. 1. Supported / shorter-range Skater Jumps
  2. 2. Skater Jumps · this move
  3. 3. Slower, controlled Skater Jumps

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Shadow Boxing

Beginner

Full body / cardio · Home

Form cues

  1. Stand with fists up
  2. Throw quick punches in the air
  3. Move your feet
  4. Keep going for 30–60 seconds

Common mistakes to avoid

  • Do not snap elbows into lockout.
  • Avoid twisting a planted knee; pivot the foot.
Difficulty ladder
  1. 1. Supported / shorter-range Shadow Boxing
  2. 2. Shadow Boxing · this move
  3. 3. Slower, controlled Shadow Boxing

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Stair Climbing

Beginner

Legs / cardio · Home

Form cues

  1. Use the stairs at home or office
  2. Walk up at a brisk pace
  3. Use the railing if needed
  4. Walk down slowly

Common mistakes to avoid

  • Do not skip steps before balance is secure.
  • Avoid rushing down; use a railing.
Difficulty ladder
  1. 1. Supported / shorter-range Stair Climbing
  2. 2. Stair Climbing · this move
  3. 3. Slower, controlled Stair Climbing

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Brisk Walking

Beginner

Cardio / fat burn · Home

Form cues

  1. Walk fast enough to breathe harder
  2. Swing your arms
  3. Aim for 30 minutes
  4. Best after meals

Common mistakes to avoid

  • Avoid overstriding or hunching shoulders.
  • Do not push a pace that prevents speaking comfortably.
Difficulty ladder
  1. 1. Brisk Walking · this move
  2. 2. High Knees
  3. 3. Burpee

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Skipping (Jump Rope)

Intermediate

Cardio · Home

Form cues

  1. Use a rope or pretend one
  2. Small jumps on your toes
  3. Turn the rope with wrists
  4. Rest when needed

Common mistakes to avoid

  • Do not jump excessively high.
  • Avoid stiff landings or turning the rope with whole arms.
Difficulty ladder
  1. 1. Supported / shorter-range Skipping (Jump Rope)
  2. 2. Skipping (Jump Rope) · this move
  3. 3. Slower, controlled Skipping (Jump Rope)

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Inchworm

Beginner

Full body · Home

Form cues

  1. Stand, bend down, hands on floor
  2. Walk hands out to a plank
  3. Walk feet up to hands
  4. Stand and repeat

Common mistakes to avoid

  • Do not force straight knees when reaching the floor.
  • Avoid letting your lower back sag in plank.
Difficulty ladder
  1. 1. Supported / shorter-range Inchworm
  2. 2. Inchworm · this move
  3. 3. Slower, controlled Inchworm

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Bear Crawl

Intermediate

Full body · Home

Form cues

  1. Hands and toes on floor, knees just off
  2. Crawl forward with opposite hand and foot
  3. Keep back flat
  4. Crawl back

Common mistakes to avoid

  • Do not lift hips high or twist the torso.
  • Avoid long steps that break control.
Difficulty ladder
  1. 1. Supported / shorter-range Bear Crawl
  2. 2. Bear Crawl · this move
  3. 3. Slower, controlled Bear Crawl

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Squat to Press

Beginner

Full body · Home

Form cues

  1. Hold bottles at shoulders
  2. Squat down
  3. Stand and press overhead
  4. Repeat smoothly

Common mistakes to avoid

  • Do not arch the lower back during the press.
  • Avoid knee collapse or using slippery bottles.
Difficulty ladder
  1. 1. Supported / shorter-range Squat to Press
  2. 2. Squat to Press · this move
  3. 3. Slower, controlled Squat to Press

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 8 reps. Adjust in your tracker.

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Plank Jacks

Intermediate

Core / cardio · Home

Form cues

  1. Start in a plank
  2. Jump feet wide then together
  3. Keep hips steady
  4. Breathe and keep pace

Common mistakes to avoid

  • Avoid bouncing hips with each jump.
  • Do not widen feet beyond a controlled range.
Difficulty ladder
  1. 1. Supported / shorter-range Plank Jacks
  2. 2. Plank Jacks · this move
  3. 3. Slower, controlled Plank Jacks

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Cat-Cow Stretch

Beginner

Spine · Home

Form cues

  1. On hands and knees
  2. Arch back up like a cat
  3. Drop belly and look up
  4. Move slowly with breath

Common mistakes to avoid

  • Do not force end-range spinal movement.
  • Avoid throwing your head backward.
Difficulty ladder
  1. 1. Supported / shorter-range Cat-Cow Stretch
  2. 2. Cat-Cow Stretch · this move
  3. 3. Slower, controlled Cat-Cow Stretch

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Child's Pose

Beginner

Back & hips · Home

Form cues

  1. Kneel, sit back on heels
  2. Reach arms forward on floor
  3. Rest forehead down
  4. Breathe deeply

Common mistakes to avoid

  • Do not force hips onto heels through knee pain.
  • Avoid stretching shoulders painfully.
Difficulty ladder
  1. 1. Supported / shorter-range Child's Pose
  2. 2. Child's Pose · this move
  3. 3. Slower, controlled Child's Pose

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Hamstring Stretch

Beginner

Back of legs · Home

Form cues

  1. Sit with one leg straight
  2. Reach toward your toes
  3. Keep back long
  4. Hold 30 seconds each side

Common mistakes to avoid

  • Do not bounce or round your back to reach toes.
  • Avoid locking the knee forcefully.
Difficulty ladder
  1. 1. Supported / shorter-range Hamstring Stretch
  2. 2. Hamstring Stretch · this move
  3. 3. Slower, controlled Hamstring Stretch

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Hip Flexor Stretch

Beginner

Hips · Home

Form cues

  1. Kneel on one knee
  2. Push hips gently forward
  3. Keep chest tall
  4. Hold, then switch

Common mistakes to avoid

  • Do not arch the lower back to push farther.
  • Avoid pressing an unpadded knee into a hard floor.
Difficulty ladder
  1. 1. Supported / shorter-range Hip Flexor Stretch
  2. 2. Hip Flexor Stretch · this move
  3. 3. Slower, controlled Hip Flexor Stretch

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Cobra Stretch

Beginner

Abs & lower back · Home

Form cues

  1. Lie face down, hands under shoulders
  2. Push chest up, hips stay down
  3. Relax shoulders
  4. Hold 20–30 seconds

Common mistakes to avoid

  • Do not force arms straight or compress the lower back.
  • Avoid shrugging shoulders toward ears.
Difficulty ladder
  1. 1. Supported / shorter-range Cobra Stretch
  2. 2. Cobra Stretch · this move
  3. 3. Slower, controlled Cobra Stretch

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Neck & Shoulder Rolls

Beginner

Neck & shoulders · Home

Form cues

  1. Sit or stand tall
  2. Slowly roll shoulders back
  3. Gently tilt head side to side
  4. Great for desk workers

Common mistakes to avoid

  • Avoid full forceful neck circles.
  • Do not push through tingling or dizziness.
Difficulty ladder
  1. 1. Supported / shorter-range Neck & Shoulder Rolls
  2. 2. Neck & Shoulder Rolls · this move
  3. 3. Slower, controlled Neck & Shoulder Rolls

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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Surya Namaskar

Beginner

Full body / mobility · Home

Form cues

  1. Flow through the 12 sun salutation poses
  2. Match each move with a breath
  3. Start with 3 rounds
  4. Build up to 12

Common mistakes to avoid

  • Do not rush transitions or force deep bends.
  • Avoid holding your breath; modify painful wrist or knee positions.
Difficulty ladder
  1. 1. Supported / shorter-range Surya Namaskar
  2. 2. Surya Namaskar · this move
  3. 3. Slower, controlled Surya Namaskar

For supported options, use a stable surface; add range and control before more reps. Advance only without pain.

Starting suggestion: 2 sets × 20 seconds. Adjust in your tracker.

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