31 movements for strength, balance and mobility, grouped by movement pattern. Each one lists setup, steps, easier and harder options, common mistakes and when to stop.
31 shown
Squat patterns
Chair squat
Sit back to the chair edge, stand tall.
Level
Gentle
Equipment
Bodyweight
Target
8 reps
Works
Thighs, glutes
You'll need: A sturdy chair without wheels, against a wall
Start: Stand in front of the chair, feet about hip-width apart, arms forward or crossed.
Push your hips back and bend your knees as if to sit.
Lightly touch the chair seat — or sit briefly.
Press through your whole foot to stand tall.
Options, mistakes and when to stop
Make it easier or harder
Use a higher seat or a cushion to shorten the range.
Use your hands on your thighs or the armrests.
Hold a dumbbell at your chest to make it harder.
Common mistakes
Knees collapsing inward.
Heels lifting off the floor.
Dropping quickly into the seat.
Stop if you feel sharp knee or hip pain.
Tall-seat stand
From a high seat, stand up smoothly.
Level
Gentle
Equipment
Bodyweight
Target
8 reps
Works
Thighs, glutes
You'll need: A high, stable seat or bed edge
Start: Sit near the front of a high, stable seat with feet flat and slightly behind your knees.
Lean your chest forward over your feet.
Press through your feet to stand fully.
Sit back down slowly with control.
Options, mistakes and when to stop
Make it easier or harder
Push off your thighs or armrests as needed.
Raise the seat further with a firm cushion.
Common mistakes
Rocking backward to build momentum.
Sitting down heavily.
Stop if you feel light-headed on standing — sit and rest.
Supported split squat
Hand on the chair, lower straight down.
Level
Moderate
Equipment
Bodyweight
Target
6 reps
Works
Thighs, glutes
You'll need: A chair or counter for support
Start: Stand in a staggered stance, one foot forward and one back, holding a chair or counter.
Bend both knees to lower your body straight down.
Go only as low as comfortable.
Press through the front foot to rise. Switch sides halfway.
Options, mistakes and when to stop
Make it easier or harder
Make the movement smaller.
Use two hands for support.
Common mistakes
Front knee sliding far past the toes with the heel lifting.
Leaning the torso forward heavily.
Stop if you feel sharp knee pain or lose balance.
Step-up
Whole foot on the step, press through the heel.
Level
Moderate
Equipment
Bodyweight
Target
6 reps
Works
Thighs, glutes, calves
You'll need: The bottom stair, with a handrail
Start: Face the bottom stair, holding the handrail.
Place your whole foot on the step.
Press through that foot to step up.
Step down with control. Swap the lead leg halfway.
Options, mistakes and when to stop
Make it easier or harder
Use a lower step.
Hold the rail with both hands.
Common mistakes
Pushing off the back foot instead of the front.
Only the toes on the step.
Stop if you feel unsteady or have knee pain.
Wall sit
Back flat on the wall, breathe steadily.
Level
Moderate
Equipment
Bodyweight
Target
20 seconds
Works
Thighs
You'll need: A clear wall
Start: Stand with your back against a wall, feet about a foot in front of you.
Slide down until your knees bend comfortably — not necessarily to 90°.
Hold, breathing normally.
Slide back up to stand.
Options, mistakes and when to stop
Make it easier or harder
Stay higher on the wall.
Hold for a shorter time.
Common mistakes
Holding your breath.
Knees drifting in.
Stop if you feel knee pain. Avoid long breath-held efforts if you have high blood pressure.
Goblet squat
Weight at your chest, sit between your heels.
Level
Moderate
Equipment
Dumbbells
Target
8 reps
Works
Thighs, glutes, upper back
You'll need: One dumbbell; a chair behind you if you like
Start: Hold one dumbbell vertically at your chest, feet a little wider than hips.
Push your hips back and bend your knees.
Keep your chest up and the weight close.
Stand by pressing through your whole foot.
Options, mistakes and when to stop
Make it easier or harder
Squat to a chair.
Use a lighter weight or none.
Common mistakes
Weight drifting away from the chest.
Rounding the lower back.
Stop if you feel back or knee pain.
Hip hinges
Glute bridge
Press through the heels, squeeze at the top.
Level
Gentle
Equipment
Bodyweight
Target
10 reps
Works
Glutes, hamstrings
You'll need: Floor or bed; a mat
Start: Lie on your back with knees bent and feet flat, hip-width apart.
Press through your heels to lift your hips.
Pause briefly at the top.
Lower slowly.
Options, mistakes and when to stop
Make it easier or harder
Do it on a firm bed if getting to the floor is hard.
Make the lift smaller.
Common mistakes
Arching the lower back at the top.
Pushing through the toes.
Skip floor work if getting down or up from the floor is unsafe for you.
Standing hip hinge
Hips back, chest proud, soft knees.
Level
Gentle
Equipment
Bodyweight
Target
10 reps
Works
Hamstrings, glutes, back
You'll need: None — a counter nearby
Start: Stand tall, feet hip-width, hands on hips or lightly on a counter.
Soften your knees and push your hips back.
Keep your back long as your chest tips forward.
Squeeze your glutes to stand tall.
Options, mistakes and when to stop
Make it easier or harder
Make the movement smaller.
Keep one hand on the counter.
Common mistakes
Rounding the back.
Bending the knees into a squat.
Stop if you feel back pain.
Hinge and reach
Hips back, reach long, stand tall.
Level
Gentle
Equipment
Bodyweight
Target
8 reps
Works
Hamstrings, glutes, back
You'll need: None
Start: Stand tall with arms at your sides.
Push your hips back and reach your arms forward.
Keep your back long.
Stand tall, bringing your arms back down.
Options, mistakes and when to stop
Make it easier or harder
Reach to a chair back instead of forward into space.
Common mistakes
Rounding the back to reach farther.
Stop if you feel back pain or dizziness.
Dumbbell Romanian deadlift
Weights slide down your thighs, back long.
Level
Challenging
Equipment
Dumbbells
Target
8 reps
Works
Hamstrings, glutes, back
You'll need: Two dumbbells
Start: Stand holding dumbbells in front of your thighs, knees soft.
Push your hips back, sliding the weights down your thighs.
Stop when you feel a stretch or your back wants to round.
Drive your hips forward to stand.
Options, mistakes and when to stop
Make it easier or harder
Use lighter weights.
Shorten the range to just above the knees.
Common mistakes
Rounding the back.
Weights swinging away from the legs.
Stop if you feel back pain.
Pushing
Wall push-up
Body in one line, chest toward the wall.
Level
Gentle
Equipment
Bodyweight
Target
8 reps
Works
Chest, shoulders, arms
You'll need: A clear wall
Start: Stand arm's length from a wall, hands on the wall at shoulder height.
Bend your elbows to bring your chest toward the wall.
Keep your body in a straight line.
Push back to the start.
Options, mistakes and when to stop
Make it easier or harder
Stand closer to the wall.
Step farther back to make it harder.
Common mistakes
Hips sagging or sticking out.
Shrugging the shoulders.
Stop if you feel shoulder or wrist pain.
Counter press
Shallow angle, slow press away.
Level
Moderate
Equipment
Bodyweight
Target
8 reps
Works
Chest, shoulders, arms
You'll need: A sturdy kitchen counter
Start: Place your hands on the edge of a sturdy counter, step your feet back.
Lower your chest toward the counter.
Keep your body straight.
Press away.
Options, mistakes and when to stop
Make it easier or harder
Stand more upright.
Use the wall instead.
Common mistakes
Letting the hips sag.
Stop if you feel wrist or shoulder pain.
Band chest press
Press forward, return slowly.
Level
Moderate
Equipment
Resistance band
Target
10 reps
Works
Chest, shoulders, arms
You'll need: A resistance band
Start: Wrap the band around your upper back, holding an end in each hand at chest height.
Press both hands straight forward.
Pause.
Return slowly.
Options, mistakes and when to stop
Make it easier or harder
Use a lighter band or less stretch.
Common mistakes
Shrugging shoulders.
Letting the band snap back.
Stop if you feel shoulder pain. Check your band for tears before use.
Pulling
Band row
Pull elbows toward your ribs, shoulders down.
Level
Gentle
Equipment
Resistance band
Target
10 reps
Works
Upper back, arms
You'll need: A resistance band anchored at chest height
Start: Hold the band ends, arms forward, standing tall with a slight step back.
Pull your elbows back beside your ribs.
Gently squeeze your shoulder blades.
Return slowly.
Options, mistakes and when to stop
Make it easier or harder
Step closer to reduce tension.
Common mistakes
Shrugging.
Leaning back to pull.
Stop if you feel shoulder pain. Anchor the band securely.
Towel pull-apart hold
Pull the towel apart at your ribs, hold.
Level
Gentle
Equipment
Bodyweight
Target
20 seconds
Works
Upper back, arms
You'll need: A hand towel
Start: Hold a towel with both hands in front of your ribs.
Pull outward on the towel as if to tear it.
Keep your elbows close and shoulders down.
Hold and breathe.
Options, mistakes and when to stop
Make it easier or harder
Pull more gently.
Common mistakes
Holding your breath.
Avoid breath-holding strain if you have high blood pressure.
Band pull-apart
Arms long, open the band wide.
Level
Moderate
Equipment
Resistance band
Target
10 reps
Works
Upper back, rear shoulders
You'll need: A light resistance band
Start: Hold a band in front of your chest, arms straight, hands shoulder-width.
Open your arms to stretch the band toward your chest.
Return slowly.
Options, mistakes and when to stop
Make it easier or harder
Use a lighter band or wider grip.
Common mistakes
Arching the lower back.
Shrugging.
Stop if you feel shoulder pain.
Supported dumbbell row
Elbow back toward your pocket.
Level
Moderate
Equipment
Dumbbells
Target
10 reps
Works
Upper back, arms
You'll need: One dumbbell and a chair or bench
Start: Place one hand on a chair back, step back and hinge slightly, dumbbell in the other hand.
Pull the dumbbell toward your hip.
Lower slowly. Switch sides halfway.
Options, mistakes and when to stop
Make it easier or harder
Use a lighter weight.
Stand more upright.
Common mistakes
Twisting the torso.
Rounding the back.
Stop if you feel back or shoulder pain.
Carrying
Suitcase carry
Weight in one hand, walk tall.
Level
Moderate
Equipment
Bodyweight
Target
30 seconds
Works
Grip, core, shoulders
You'll need: A bag or jug you can carry comfortably
Start: Pick up a comfortable load in one hand, standing tall.
Walk slowly along a clear path.
Keep your shoulders level — don't lean.
Switch hands halfway.
Options, mistakes and when to stop
Make it easier or harder
Use a lighter load.
Walk near a wall or counter.
Common mistakes
Leaning toward or away from the load.
Walking on a cluttered floor.
Choose a load that feels safe for your back and grip. Stop if you feel back pain.
Farmer carry
A weight in each hand, shoulders down.
Level
Moderate
Equipment
Dumbbells
Target
30 seconds
Works
Grip, core, shoulders, legs
You'll need: Two dumbbells
Start: Pick up the dumbbells with a hip hinge, stand tall.
Walk slowly with steady steps.
Keep your shoulders down and chest tall.
Set the weights down with a hinge.
Options, mistakes and when to stop
Make it easier or harder
Use lighter weights.
Common mistakes
Rounding the back to pick up or put down.
Stop if you feel back pain.
Balance
Supported heel raise
Rise slowly, lower slower.
Level
Gentle
Equipment
Bodyweight
Target
12 reps
Works
Calves, ankles
You'll need: A counter or chair back to hold
Start: Stand holding a counter, feet hip-width.
Rise onto the balls of your feet.
Pause.
Lower slowly.
Options, mistakes and when to stop
Make it easier or harder
Hold with both hands.
Do it seated if standing is hard.
Common mistakes
Rolling onto the outside of the feet.
Stop if you feel foot, ankle or calf pain.
Heel-toe rocks
Rock heels to toes, find your balance.
Level
Gentle
Equipment
Bodyweight
Target
30 seconds
Works
Ankles, calves, shins
You'll need: A counter to hold
Start: Stand holding a counter.
Rock gently up onto your toes.
Rock back onto your heels.
Keep the movement small and controlled.
Options, mistakes and when to stop
Make it easier or harder
Keep both hands on the counter.
Common mistakes
Rocking too far.
Stop if you feel unsteady.
Supported heel-to-toe stand
One foot in front of the other, hand on the counter.
Level
Gentle
Equipment
Bodyweight
Target
20 seconds
Works
Ankles, hips, core
You'll need: A counter within reach
Start: Stand next to a counter, holding it.
Place one foot directly in front of the other.
Stand tall and breathe.
Switch which foot is in front halfway.
Options, mistakes and when to stop
Make it easier or harder
Stagger your feet slightly instead of heel-to-toe.
Keep both hands on the counter.
Common mistakes
Looking down at your feet.
Always keep support within reach.
Supported one-leg stand
Lift one foot, hand near the counter.
Level
Moderate
Equipment
Bodyweight
Target
15 seconds
Works
Hips, ankles, core
You'll need: A counter within reach
Start: Stand next to a counter, lightly holding it.
Lift one foot a few inches.
Hold, breathing steadily.
Switch legs halfway.
Options, mistakes and when to stop
Make it easier or harder
Keep a fingertip on the counter.
Hold for shorter times.
Common mistakes
Leaning the torso to one side.
Always keep support within reach.
Bird dog
Opposite arm and leg, slow and level.
Level
Moderate
Equipment
Bodyweight
Target
8 reps
Works
Core, back, glutes
You'll need: A mat on the floor
Start: Kneel on hands and knees, hands under shoulders, knees under hips.
Reach one arm forward and the opposite leg back.
Keep your back level.
Return and switch sides.
Options, mistakes and when to stop
Make it easier or harder
Move just the leg or just the arm.
Skip this if kneeling is uncomfortable.
Common mistakes
Arching the lower back.
Rushing.
Skip floor work if getting down or up from the floor is unsafe for you.
Mobility
Standing march
Knees up, steady rhythm, tall spine.
Level
Gentle
Equipment
Bodyweight
Target
30 seconds
Works
Hips, legs, core
You'll need: A counter nearby
Start: Stand tall, holding a counter if you like.
Lift one knee, then the other, at a comfortable height.
Swing your arms gently.
Breathe steadily.
Options, mistakes and when to stop
Make it easier or harder
March while seated.
Common mistakes
Leaning back.
Stop if you feel dizzy.
Shoulder rolls
Big slow circles.
Level
Gentle
Equipment
Bodyweight
Target
40 seconds
Works
Shoulders, upper back
You'll need: None
Start: Sit or stand tall, arms relaxed.
Roll your shoulders up, back and down in slow circles.
Reverse direction halfway.
Options, mistakes and when to stop
Make it easier or harder
Make the circles smaller.
Common mistakes
Rushing.
Stop if you feel pain.
Seated trunk rotation
Sit tall, turn gently.
Level
Gentle
Equipment
Bodyweight
Target
30 seconds
Works
Upper back, trunk
You'll need: A chair
Start: Sit tall near the front of a chair, arms crossed over your chest.
Turn your upper body gently to one side.
Return to centre, then turn the other way.
Move within a comfortable range.
Options, mistakes and when to stop
Make it easier or harder
Make the turn smaller.
Common mistakes
Forcing the end of the range.
Check with your clinician before twisting movements if you have osteoporosis or a spinal condition.
Standing hip flexor stretch
Tuck the tailbone, gentle stretch.
Level
Gentle
Equipment
Bodyweight
Target
30 seconds
Works
Front of hips
You'll need: A counter to hold
Start: Stand in a short staggered stance, holding a counter.
Gently tuck your tailbone under.
Feel a mild stretch at the front of the back hip.
Switch sides halfway.
Options, mistakes and when to stop
Make it easier or harder
Shorten the stance.
Common mistakes
Arching the lower back.
Stretch to mild tension only.
Daily movements
Easy sit-to-stand
Stand and sit, smooth and unhurried.
Level
Gentle
Equipment
Bodyweight
Target
5 reps
Works
Thighs, glutes
You'll need: A sturdy chair
Start: Sit tall near the front of a chair, feet flat and hip-width apart.
Lean forward slightly.
Stand up using as little hand support as feels comfortable.
Pause, then sit back down slowly.
Options, mistakes and when to stop
Make it easier or harder
Use armrests for support.
Do fewer repetitions and rest between each.
Common mistakes
Holding your breath.
Standing up too fast.
Stop if you feel dizzy when standing.
Bag lift to counter
Hinge, hold close, lift to the counter.
Level
Moderate
Equipment
Bodyweight
Target
6 reps
Works
Legs, glutes, back, grip
You'll need: A light bag on a chair seat
Start: Place a light bag on a chair seat next to a counter.
Hinge at the hips and hold the bag close.
Stand up tall with it.
Set it on the counter, then back on the chair.
Options, mistakes and when to stop
Make it easier or harder
Use an empty or lighter bag.
Common mistakes
Twisting while lifting.
Holding the bag far from your body.
Stop if you feel back pain.
Reach and place
Stand tall, reach, place with control.
Level
Gentle
Equipment
Bodyweight
Target
8 reps
Works
Shoulders, core, legs
You'll need: A light object and a shelf at shoulder height
Start: Stand facing a shelf at about shoulder height holding a light object.
Reach up and place the object on the shelf.
Take it back down with control.
Switch hands halfway.
Options, mistakes and when to stop
Make it easier or harder
Use a lower shelf.
Common mistakes
Rising onto your toes to reach.
Stop if you feel shoulder pain or dizziness looking up.
Before you start
These are general exercises, not a rehabilitation program. Move within a comfortable range, keep breathing, and hold on to something steady for balance work. Stop if you feel sharp pain, dizziness, chest discomfort or unusual shortness of breath. If you have osteoporosis or a previous fracture, heart or lung conditions, a recent injury or surgery, or restrictions from your clinician, ask them which movements suit you. Some people need individually prescribed exercise.
Written by
The Sturdy publisher (independent app developer). Not a clinician.
Review status
Not reviewed by a physician, pharmacist, dietitian or physiotherapist. Checked against the sources below.
Published
September 26, 2026
Last reviewed
September 26, 2026
Limitations
Written instructions and schematic illustrations only. Not reviewed by a physiotherapist or other clinician. Not suitable as injury rehabilitation.
