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1. 1Stand with your feet about shoulder-width apart, toes turned out slightly.
2. 2Brace your stomach and sit your hips back and down, as if onto a chair behind you.
3. 3Go as low as you can while your heels stay down and your chest stays up.
4. 4Push the floor away to stand tall, squeezing your glutes at the top.

Common mistakes

• Heels lifting off the floor — widen your stance a little, or don't go quite as deep.
• Knees caving inwards — push them out so they stay in line with your toes.

Easier

Chair sit-to-stand: lower until you touch a chair seat, then stand.

Harder

Tempo squat: take three slow seconds to lower and pause for one at the bottom.

1. 1Sit near the front of a sturdy chair, feet flat on the floor and hip-width apart.
2. 2Lean your chest forward slightly, over your knees.
3. 3Press through your whole foot to stand up fully — without using your hands, if you can.
4. 4Sit back down slowly, taking about two seconds, rather than dropping into the seat.

Common mistakes

• Rocking or swinging to get up — lean forward first, then stand.
• Dropping into the chair — the slow way down does half the work.

Easier

Push off your thighs with your hands, or use a higher seat.

Harder

Hover: lower until you just brush the seat, then stand again without sitting.

1. 1Stand tall with your feet hip-width apart. Hold a wall or chair for balance if you need to.
2. 2Step one foot back and lower until both knees are bent to about 90 degrees.
3. 3Keep your front heel down and most of your weight on the front leg.
4. 4Push through the front foot to bring the back foot in and stand. Alternate sides.

Common mistakes

• The back knee hitting the floor — lower with control and stop just above it.
• The front knee falling inwards — keep it tracking over your middle toes.

Easier

Split squat: keep both feet planted in the lunge position and simply lower and rise.

Harder

Bulgarian split squat, with your back foot resting on a chair.

1. 1Push a sturdy chair against a wall. Stand about a stride in front of it, facing away, and rest the top of one foot on the seat.
2. 2Keep your chest up and lower straight down until your front thigh is about parallel to the floor.
3. 3Keep your front heel planted and your knee in line with your toes.
4. 4Drive through the front foot to stand. Finish all your reps, then switch legs.

Common mistakes

• Standing too close to the chair, which pushes the front knee forward and lifts the heel.
• Pushing off the back foot — it is only there for balance.

Easier

A split squat with both feet on the floor.

Harder

Take three seconds to lower and pause for a second at the bottom.

1. 1Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides.
2. 2Press through your heels and squeeze your glutes to lift your hips until your body is straight from knees to shoulders.
3. 3Pause for a second at the top.
4. 4Lower slowly back to the mat.

Common mistakes

• Arching your lower back at the top — finish the lift with your glutes, not your spine.
• Feet too far from your hips, so the hamstrings cramp — bring them closer.

Easier

Lift only halfway and hold for two seconds.

Harder

Single-leg glute bridge: one foot on the mat, the other knee drawn up towards your chest.

1. 1Stand with your back flat against a wall, feet about two foot-lengths out from it.
2. 2Slide down until your knees are bent — aim for thighs parallel to the floor, or as low as is comfortable.
3. 3Keep your knees over your ankles and your back and head against the wall.
4. 4Hold, breathing steadily, then slide back up.

Common mistakes

• Holding your breath — breathe slowly the whole time.
• Knees drifting past your toes — walk your feet further from the wall.

Easier

Stay higher, with less bend in the knees, and hold for less time.

Harder

Hold for longer, or lift one heel to put more of the load on the other leg.

1. 1Stand facing a wall with your fingertips resting on it for balance.
2. 2Rise onto the balls of your feet, as high as you can.
3. 3Pause for a second at the top.
4. 4Lower your heels slowly to the floor.

Common mistakes

• Bouncing quickly through the reps — the slow lowering is where the work is.
• Rolling out onto your little toes — keep the pressure through your big toes.

Easier

Use a smaller range, holding the wall with both hands.

Harder

Single-leg calf raise, or stand with your heels hanging over the edge of a step.

1. 1Stand with your feet hip-width apart, knees softly bent, hands crossed over your chest.
2. 2Push your hips straight back, letting your chest come forward while your back stays flat.
3. 3Stop when you feel a stretch in the backs of your legs.
4. 4Drive your hips forward to stand tall again.

Common mistakes

• Rounding your back to reach lower — the movement ends where your back stops being flat.
• Bending the knees into a squat — keep them softly bent and still.

Easier

Wall hinge: stand a foot in front of a wall and push your hips back to touch it.

Harder

Single-leg version, holding a wall or chair for balance.

1. 1Lie on your side with your legs straight and stacked, head resting on your lower arm.
2. 2Turn the toes of your top leg slightly down towards the floor.
3. 3Lift the top leg to about hip height, leading with the heel.
4. 4Lower it slowly, without letting the legs touch, and repeat. Then switch sides.

Common mistakes

• Rolling your hips backwards to lift higher — keep them stacked.
• Swinging the leg — lift and lower with control.

Easier

Bend your bottom knee for a steadier base, and use a smaller range.

Harder

Pause for two seconds at the top of every lift.

1. 1Stand an arm's length from a wall and place your hands on it at shoulder height, a little wider than your shoulders.
2. 2Step back slightly so your body leans in one straight line from head to heels.
3. 3Bend your elbows to bring your chest towards the wall, elbows angled about 45 degrees from your body.
4. 4Push back to straight arms.

Common mistakes

• Hips sagging or sticking out — brace your stomach and glutes.
• Elbows flaring straight out to the sides.

Easier

Stand closer to the wall.

Harder

Incline push-up, with your hands on a sturdy chair.

1. 1Push a sturdy chair against a wall so it cannot slide, and place your hands on the front edge of the seat.
2. 2Walk your feet back until your body is straight from head to heels.
3. 3Lower your chest towards the edge of the seat, elbows at about 45 degrees.
4. 4Press back up to straight arms, keeping your body in one line.

Common mistakes

• Using a chair that can move or tip — brace it against a wall first.
• Letting your head drop forward — keep your neck long.

Easier

Wall push-up.

Harder

A full push-up on the mat.

1. 1Start in a high plank: hands under your shoulders, legs straight, body in one line.
2. 2Brace your stomach and squeeze your glutes.
3. 3Bend your elbows to lower your chest towards the mat, elbows at about 45 degrees.
4. 4Press the floor away to return to the plank.

Common mistakes

• Hips sagging towards the floor.
• Dipping only your head — lower your whole body together.

Easier

Push-ups from your knees, or the incline push-up on a chair.

Harder

Take three seconds to lower, or rest your feet on a chair.

1. 1Sit on the edge of a sturdy chair braced against a wall, hands gripping the edge beside your hips.
2. 2Slide your hips forward off the seat, knees bent and feet flat.
3. 3Bend your elbows to lower your body until your upper arms are about parallel to the floor — or less, if your shoulders object.
4. 4Press back up to straight arms.

Common mistakes

• Going too deep and straining the front of your shoulders.
• Elbows flaring out sideways — keep them pointing behind you.

Easier

Bring your feet closer and help a little with your legs.

Harder

Straighten your legs out in front of you.

1. 1Start with hands and feet on the mat and your hips high, so your body makes an upside-down V.
2. 2Bend your elbows to lower the top of your head towards the mat, just in front of your hands.
3. 3Stop just short of the mat.
4. 4Press back up until your arms are straight.

Common mistakes

• Letting your hips drop, which turns it into an ordinary push-up.
• Elbows flaring straight out to the sides.

Easier

Use a smaller range, or put your hands on a chair seat braced against a wall.

Harder

Rest your feet on a chair to put more of your weight over your hands.

1. 1Lie face down with your forehead on a folded towel and your arms overhead in a Y shape, thumbs pointing up.
2. 2Draw your shoulder blades back and down, and lift your arms a little way off the mat.
3. 3Hold for two seconds, then lower.
4. 4Repeat with your arms straight out to the sides in a T.

Common mistakes

• Lifting with your lower back — keep your chest on the mat.
• Shrugging your shoulders up towards your ears.

Easier

Lift one arm at a time.

Harder

Hold each lift for five seconds.

1. 1Stand with your back against a wall, feet a short step out and knees soft.
2. 2Raise your arms into a goalpost shape, with the backs of your elbows and hands towards the wall.
3. 3Slowly slide your arms up as high as you can while keeping them close to the wall.
4. 4Slide them back down to the goalpost and repeat.

Common mistakes

• Arching your lower back away from the wall to reach higher.
• Forcing the range — it is fine if your hands don't reach the wall yet.

Easier

Do it lying on your back on the mat.

Harder

Take five slow seconds up and five down.

1. 1Rest on your forearms with your elbows under your shoulders.
2. 2Step your feet back so your body is straight from head to heels.
3. 3Tighten your stomach and squeeze your glutes.
4. 4Hold, breathing steadily.

Common mistakes

• Hips sagging, or piked up high.
• Holding your breath.

Easier

Plank from your knees, or with your hands on a chair seat braced against a wall.

Harder

Shoulder taps from a high plank, keeping your hips still.

1. 1Lie on your side with your elbow under your shoulder and your legs stacked.
2. 2Lift your hips so your body makes a straight line from head to feet.
3. 3Keep your hips pushed forward rather than drifting back.
4. 4Hold, then switch sides.

Common mistakes

• Hips sagging towards the mat.
• Your shoulder shrugging up to your ear — push the floor away.

Easier

Bend your knees and lift from them instead of your feet.

Harder

Lift your top leg while you hold.

1. 1Lie on your back with your arms pointing at the ceiling and your knees bent at 90 degrees above your hips.
2. 2Press your lower back gently into the mat.
3. 3Slowly lower one arm behind your head and the opposite leg towards the floor.
4. 4Return to the start and switch sides.

Common mistakes

• Your lower back lifting off the mat — shorten the range until it stays down.
• Rushing — each rep should take about three seconds.

Easier

Move only your legs, tapping one heel to the floor at a time.

Harder

Straighten the leg fully and hover it just above the floor.

1. 1Start on your hands and knees, hands under your shoulders and knees under your hips.
2. 2Reach one arm forward and the opposite leg back until both are level with your body.
3. 3Keep your hips square to the floor, as if balancing a cup of tea on your lower back.
4. 4Return with control and switch sides.

Common mistakes

• Lifting the leg too high and arching your back.
• Letting your hips twist open.

Easier

Move just an arm, or just a leg.

Harder

Hold each reach for three seconds.

1. 1Start on your hands and knees, hands under your shoulders and knees under your hips.
2. 2Breathe in as you let your stomach sink and lift your chest and gaze a little.
3. 3Breathe out as you round your back up towards the ceiling and tuck your chin.
4. 4Move slowly between the two, one breath each way.

Common mistakes

• Moving only your neck — let the whole spine move.
• Rushing — let your breathing set the pace.

Easier

Do it seated on a chair, hands on your knees.

Harder

Pause in each position for a full breath.

1. 1Kneel on one knee on the mat (fold it for padding), the other foot flat in front of you.
2. 2Tuck your tailbone under slightly and squeeze the glute of the kneeling leg.
3. 3Shift your hips gently forward until you feel a stretch at the front of the back hip.
4. 4Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

• Arching your lower back instead of tucking your pelvis under.
• Lunging too far forward — the stretch comes from the tuck, not the distance.

Easier

Do it standing in a split stance, holding the back of a chair.

Harder

Raise the arm on the kneeling side overhead and lean gently away from it.

1. 1Lie on your side with your knees bent in front of you and your arms straight out in front, palms together.
2. 2Keeping your knees together on the mat, lift your top arm up and over towards the other side.
3. 3Follow your hand with your eyes and let your chest turn as far as is comfortable.
4. 4Pause, breathe out, and bring the arm back. Finish your reps, then switch sides.

Common mistakes

• Knees lifting apart — keep them stacked, pressing the top one down if you need to.
• Forcing your arm to reach the floor.

Easier

Open only as far as feels easy.

Harder

Hold the open position for three slow breaths each time.

1. 1From a high plank, step your right foot up to the outside of your right hand.
2. 2Lower your left knee to the mat if you need to.
3. 3Keep your left hand on the mat and reach your right arm up towards the ceiling, turning your chest with it.
4. 4Bring the hand down, step back to the plank, and switch sides.

Common mistakes

• Rushing — hold each reach for a breath.
• Letting your front knee fall inwards.

Easier

Start from a kneeling lunge and keep the back knee down throughout.

Harder

After the reach, straighten your front leg to stretch the hamstring, then return.

1. 1Sit tall near the front of a chair with both feet flat.
2. 2Cross your right ankle over your left knee and let the right knee fall open.
3. 3Keeping your back straight, lean forward from your hips until you feel a stretch in your right buttock.
4. 4Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

• Rounding your back to get lower — lead with your chest.
• Pushing down hard on the knee — let it settle on its own.

Easier

Stay upright without leaning forward.

Harder

Lean further forward, chest towards your shin, keeping your back long.

1. 1Stand tall with your arms relaxed at your sides.
2. 2Lift one knee towards hip height as the opposite arm swings forward.
3. 3Lower it and switch, finding a steady rhythm.
4. 4March faster to raise your breathing, or slower to recover — no jumping needed.

Common mistakes

• Leaning back as the knees come up — stay tall.
• Stamping — land softly through the balls of your feet.

Easier

Lift your knees lower and march more slowly, holding a chair back if you need balance.

Harder

Drive your knees higher and pump your arms faster.