Exercises — clean execution
Short guides for every exercise you can track in the app — from squats and pull-ups to mobility drills.
Push-ups
Push-ups (all variants)
From the standard push-up to Planche and Archer — every variant with execution, tips, and difficulty lives in the dedicated push-up wiki.
Core
Plank
Isometric hold on forearms or hands — the gold standard for core stability.
Execution
- Forearms or palms shoulder-width on the floor, elbows directly under the shoulders.
- Body forms a straight line from head to heels; actively brace glutes and abs.
- Pull the shoulders away from the ears, neck long, gaze between the hands.
- Hold the position — no sagging, no lower-back arch, no piked hips.
Tips
- Keep breathing evenly — do not hold your breath.
- Beginners: 3 × 20-30 s, advanced 3 × 60-90 s; stop the moment form breaks.
Dead Bug
Supine anti-extension drill — coordinates a braced core with contralateral arm and leg motion.
Execution
- Lie on your back, arms pointing straight up, knees bent 90° over the hips.
- Press the lower back firmly into the floor — no gap between back and mat.
- Slowly lower the opposite arm and leg at the same time without lifting the back.
- Return under control, then switch sides.
Tips
- If the lower back lifts off, shorten the range or keep the knee bent higher.
- Tempo matters more than range — 3-4 s per side beats a rushed back-and-forth.
Hollow Hold
Static "hollow body" position with arms and legs raised — a foundation for gymnastic strength.
Execution
- Lie on your back, arms and legs extended straight.
- Lift shoulders and legs simultaneously so only the lower back touches the floor.
- Actively press the lumbar spine into the floor — the dish ("hollow") must stay.
- Hold the position, breathing evenly throughout.
Tips
- Scale from easy to hard: tuck (knees pulled in) → half-hollow (knees 90°) → full hollow (extended).
- Beginners: 3 × 15-20 s; advanced 3 × 45-60 s.
Sit-ups
Classic torso curl from supine to upright sitting — the simplest direct ab exercise.
Execution
- Lie on your back, knees bent, feet flat on the floor (anchored or tucked under something).
- Hands behind the head or crossed over the chest — do not yank on the neck.
- Curl the torso up under abdominal control until you sit upright.
- Lower back down with the same control — do not drop into the floor.
Tips
- If your neck complains, use crunches or dead bugs instead.
- The decline variant (feet elevated) makes it noticeably harder.
Crunches
Short upper-back curl — isolates the rectus abdominis without the hip flexors taking over.
Execution
- Lie on your back, knees bent, feet flat on the floor.
- Hands lightly behind the ears or crossed over the chest.
- Lift only the shoulder blades off the floor — the lower back stays grounded.
- Lower under control, never fully losing tension at the bottom.
Tips
- Chin loose toward the chest, but do not actively pull — the abs do the work, not the neck.
- Add a 1-second hold at the top to increase the stimulus at the same rep count.
Leg Raises
Lying or hanging leg raises — emphasise the lower portion of the abdominal wall.
Execution
- Either lie on your back or hang from a pull-up bar.
- Legs straight or slightly bent, lift them slowly toward the ceiling.
- Lumbar spine (lying) or torso (hanging) stays still — no swinging.
- Lower under control, no slamming into the floor and no kipping at the bottom.
Tips
- Progression: knees tucked → knees to chest → straight legs to horizontal.
- In the hang, actively depress the shoulder blades or the shoulder girdle ends up doing the work.
Russian Twist
Seated torso rotation — rotational strength and obliques.
Execution
- Sit on your glutes, knees bent, feet either lifted or grounded.
- Lean the torso slightly back with a flat (not rounded) back.
- Hands clasped in front of the chest (or holding a weight); rotate left–right rhythmically.
- Movement comes from the trunk, not from the arms.
Tips
- Load with a dumbbell, kettlebell or water bottle to scale up.
- One rep = one twist to the left AND one to the right.
Mountain Climbers
Fast alternating knee drives from a push-up position — abs, hip flexors and cardio in one.
Execution
- High plank like a push-up start, hands under the shoulders, body in a straight line.
- Pull one knee to the chest, then return it as the other drives forward.
- Tempo is your choice — fast for cardio, slow for more abdominal tension.
- Hips stay low — no piking up or rocking side to side.
Tips
- Count "left + right = 1 rep" so logs stay consistent.
- Variant: cross-body (knee to the opposite elbow) hits the obliques more.
Squat
Squats
King of leg exercises — quads, glutes and core in a single pattern.
Execution
- Shoulder-width stance, toes turned slightly outward.
- Send the hips back, then bend the knees over the toes — like sitting on an invisible chair.
- Descend as deep as mobility and hips allow — ideally thighs parallel or below.
- Drive back up powerfully through the heels; do not lock the knees at the top.
Tips
- Track the knees over the toes — do not let them cave inward.
- Squeeze the glutes on the way up or the lower back ends up overworking.
Jump Squats
Explosive squat with a vertical jump — speed-strength and lower-body power.
Execution
- Lower into a regular squat.
- Drive up explosively from the bottom, arms swinging dynamically.
- Land soft on the mid-foot, knees absorbing — straight into the next squat.
- Control over speed — if form breaks, rest or drop to regular squats.
Tips
- Don't start from a tall stance — the pre-stretch at the bottom of the squat is what creates jump height.
- Hard landings are tough on joints; a mat or cushioned shoes help.
Calf Raises
Isolated calf training — jump power and stability for ankles and knees.
Execution
- Stand tall, feet hip-width, weight on the balls of the feet.
- Press slowly up onto the toes, pause briefly at the top.
- Lower under control — do not let the heels crash into the floor.
- Standing on a step edge unlocks the full range of motion.
Tips
- Stand on a step (heels hanging) for much more stretch and stimulus.
- High reps work better for calves — aim for 15-25 per set.
Wall Sit
Isometric squat with the back on a wall — pure quad burn.
Execution
- Stand with the back flat against a wall, feet about hip-width, one stride forward.
- Slide down the wall until the knees are bent to 90°.
- Thighs parallel to the floor, knees stacked over the ankles.
- Hold the position — pressure even on both heels, abs lightly engaged.
Tips
- Beginners: 3 × 20-30 s; advanced 3 × 60-90 s.
- If knees complain, keep the hips slightly higher — 90° is not mandatory.
Box Jumps
Jump onto a sturdy elevation — speed-strength, coordination and confidence.
Execution
- Stand in front of a stable box (or bench, low stool).
- Drop into a quarter-squat, arms swinging back.
- Drive up explosively from the squat, arms swinging forward.
- Land soft on both feet on the box, knees absorbing — then step (don't jump) back down.
Tips
- Pick a height you can clear safely — most box-jump injuries come from going too high.
- Step down between reps — landing repeatedly from height is hard on knees and Achilles.
Hinge
Glute Bridge
Hip extension from supine — direct work for the glutes and posterior chain.
Execution
- Lie on your back, knees bent, feet flat and hip-width on the floor.
- Squeeze the glutes and drive the hips up to the ceiling.
- Hold the top briefly (1 s) — body forms a line from knees to shoulders.
- Lower under control — touch down briefly, then go again.
Tips
- Drive through the heels, not the toes — toe-pressure shifts the load to the quads.
- Progress with a single-leg variant or added weight once bodyweight is too easy.
Single-Leg Romanian Deadlift
One-legged hip hinge — balance, posterior chain and hip stability in one drill.
Execution
- Stand tall, weight on one leg, the other lightly lifted.
- Send the hips back and tilt the torso forward — the rear leg extends back as a counterweight.
- Keep a flat back, standing knee soft; hinge to horizontal or as far as form allows.
- Drive through the heel back to standing while pushing the hips forward.
Tips
- Holding a weight (dumbbell, water bottle) in the opposite hand raises the stability demand.
- Allow a fingertip on a wall in the beginning — single-leg balance takes practice.
Good Morning
Hip hinge with an upright torso — stretches and strengthens the posterior chain.
Execution
- Shoulder-width stance, hands behind the head, on the shoulders (or a bar across the upper back).
- Knees minimally bent, push the hips back slowly.
- Tilt the torso forward under control with a flat back — until the hamstrings tell you they're working.
- Drive through the heels back to standing.
Tips
- Mobility limits depth — never force a lower-back arch or rounded back.
- 3-1-1 tempo (3 s down, 1 s pause, 1 s up) maximises stimulus with little weight.
Lunge
Lunges
Single-leg strength in a split stance — power, balance and side-to-side symmetry.
Execution
- Stand tall, take a long step forward.
- Lower the back knee under control toward the floor, front knee stacked over the ankle.
- Both knees finish at roughly 90° — the front shin stays vertical.
- Drive through the front heel back to standing; switch sides or step.
Tips
- Stay upright — torso must not collapse forward.
- Variants: reverse lunges are easier on the knees, walking lunges add a balance demand.
Step-ups
Step up onto an elevation — single-leg extension with high carry-over to daily life.
Execution
- Stand in front of a stable elevation (bench, step).
- Place one foot completely on the elevation — heel centred on the surface.
- Drive up through that heel until the back leg is airborne; pause briefly.
- Step back down under control, repeating on the same leg or alternating.
Tips
- Pick a height where the front knee bends to about 90° — otherwise momentum takes over.
- Don't push off the back leg — the stimulus has to come from the working (front) leg.
Push
Bench Dips
Triceps dips with hands on a bench — accessible entry variant.
Execution
- Stand with your back to a bench, hands shoulder-width on the bench edge.
- Slide the hips forward off the bench, legs extended or bent in front.
- Bend the elbows to about 90° under control, hips sinking straight down (not forward).
- Press back up with the triceps, do not lock out the elbows.
Tips
- Protect the shoulders — don't go deeper than feels good.
- Make it harder with straight legs, feet on a second bench, or weight on the lap.
Dips
Vertical pressing on parallel bars or rings — chest, triceps and shoulders in one move.
Execution
- Support on two parallel bars, arms extended, legs free.
- Actively depress the shoulder blades — do not hang in the joints.
- Lower the body under control, elbows tracking slightly back, until upper arm is parallel.
- Press back up powerfully, do not lock the elbows.
Tips
- Lean slightly forward to bias the chest; stay upright to bias the triceps.
- Beginners: start with bench dips, then negative dips (eccentric only), then full dips.
Handstand Hold
Static handstand against a wall or free — shoulder strength, stability and full-body tension.
Execution
- Kneel in front of an open wall, hands shoulder-width, fingertips about a hand's width from the wall.
- Kick one leg up, the other follows — heels rest lightly against the wall.
- Hold the body as a straight line — hips and chest stacked over the hands, glutes braced.
- Lower back down before the shoulders fatigue.
Tips
- Beginners: build pike push-ups and wall walks first, then start practising the hold.
- Press the shoulders actively "into the ears" — no sunken position.
Pull
Pull-ups
Vertical pull from a bar — the king of upper-body pulling for back, biceps and grip.
Execution
- Hang from a pull-up bar, grip shoulder-width, palms facing forward (standard) or back (chin-up).
- Actively depress the shoulder blades — no shoulder shrug at the bottom.
- Pull the chest to the bar, elbows driving down and slightly back.
- Lower under control into a full hang — no kipping.
Tips
- Regression: negatives (jump up, lower slowly) or a band-assisted pull.
- Full range — chin over the bar at the top, elbows fully extended at the bottom.
Rows
Horizontal pulling — counterpart to pressing and a key to healthy shoulder posture.
Execution
- Bodyweight: hang under a low bar or TRX, body in a straight line.
- Weighted: hinge over with a flat back, weight near shin height.
- Initiate with the shoulder blades — retract first, then pull the elbows toward the hips.
- Lower back under control until the shoulder blades feel long again.
Tips
- Pull to the lower ribs to bias the lats; pull to the chest for the mid-back.
- No kipping — the trunk stays still, only the arms and upper back move.
Dead Hang
Passive hang from a bar — grip strength, shoulder mobility and spinal decompression.
Execution
- Grip a pull-up bar shoulder-width, thumbs outside the bar (or wrapped) — both feet off the floor.
- Keep the shoulders actively down and back — no shrugged, sunken position.
- Trunk relaxed but no lower-back arch — legs still, no swinging.
- Hold as long as form stays clean, then lower under control.
Tips
- Beginners: 3 × 15-20 s; advanced 3 × 45-60 s — long-term target 1-2 minutes straight.
- Sensitive shoulders? Use an active hang (scapulae depressed) instead of passive.
Face Pull
High pull with a band or cable — trains the rear shoulders and counters pressing imbalances.
Execution
- Anchor a band or cable at eye height, grip the ends with both hands.
- Stand tall with arms forward; step back one or two paces to put tension on the band.
- Pull the elbows up and out toward the ears, thumbs end pointing back.
- Pause briefly at the end (1 s), then return under control.
Tips
- Shoulders stay down — no shrugging the shoulder blades up.
- Ideal companion to any pressing session; 15-25 reps per set.
Cardio
Walking
Brisk walking outdoors or on a treadmill — the most underrated cardio stimulus.
Execution
- Walk tall, steps natural, arms swinging.
- Brisk pace — you can still talk but not sing.
- Breathe through the nose if you can; switch to mouth+nose on inclines.
- 30-60 minutes per session for endurance, or several short walks across the day.
Tips
- 6-10 km/h on flat ground; hills bump the stimulus significantly.
- Footwear matters more than pace — bad shoes wreck your gait after 30 minutes.
Running
Classic endurance training — the easiest path to better conditioning and VO₂max.
Execution
- Relaxed posture, steps natural, torso tilted slightly forward.
- Land on the mid-foot (not pure heel) to reduce impact.
- Breathe evenly — on easy runs 3 steps in, 3 out; at harder paces 2/2.
- Increase weekly mileage by no more than 10 % (the 10 % rule).
Tips
- Beginners start with walk/run intervals (1 min run, 1 min walk).
- Shoes and a running watch help, but consistency beats any gear.
Cycling
Joint-friendly endurance training on road, trail or indoor bike.
Execution
- Set the saddle so the knee stays slightly (10-15°) bent at the bottom — no fully extended leg.
- Cadence 80-100 rpm for efficient pedalling — less torque, less knee wear.
- Hands relaxed on the bar, shoulders down — not shrugged.
- Adapt breathing to the pace.
Tips
- Gauge effort with power (watts) or heart rate — pure "feel" is misleading.
- Clip pedals raise efficiency but need a few rides to get used to.
Rowing (Indoor)
Full-body cardio on the ergometer — legs, back and conditioning in one stroke.
Execution
- Catch: knees bent, shins vertical, arms extended, torso slightly forward.
- Drive: push the legs first, then swing the torso back, finally pull the arms to the lower ribs.
- Finish: legs straight, torso leaning back slightly (~11 o'clock), hands at the lower ribs.
- Recovery: reverse the sequence — arms extend, torso forward, knees bend.
Tips
- 60-70 % of the power comes from the legs — don't over-pull with the arms.
- Target stroke rate 18-26 spm for endurance; higher for intervals.
Swimming
Full-body cardio in the water — joint-friendly and breath-demanding.
Execution
- Body horizontal — bring the hips and legs close to the surface.
- Breathe sideways every 2-3 strokes (freestyle), or forward (breaststroke).
- Kick from the hips, not the knees — small, fast strokes.
- Long, even pulls beat thrashing — efficiency over power.
Tips
- Start with short distances (4 × 50 m) and rest, rather than chasing one 200 m attempt.
- Goggles cut friction and irritation dramatically — non-negotiable kit.
Jump Rope
High-intensity cardio with minimal gear — calf strength, coordination and conditioning.
Execution
- Size the rope so the handles reach mid-sternum when you stand on the middle of it.
- Stand tall, elbows close to the body, the motion comes from the wrists.
- Small, fast hops — just enough to clear the rope (1-2 cm).
- Land on the balls of the feet, knees absorbing — no heel stomping.
Tips
- Beginners count reps in sets (3 × 50); advanced over time (3 × 60 s).
- Don't force double-unders — get a clean basic rhythm first, then add speed.
Jumping Jacks
Classic warm-up and cardio move — shoulders, hips and heart rate in one.
Execution
- Stand tall, feet together, arms by the sides.
- In one jump, spread the legs sideways while raising the arms overhead.
- On the next jump, return to the start.
- Keep it rhythmic, landing soft on the balls of the feet.
Tips
- Perfect warm-up before push-up or running sessions — 2-3 minutes is enough.
- Knees complaining? Step-touch instead of jumping for a low-impact variant.
High Knees
Running in place with high knee drive — heart rate booster and hip flexor primer.
Execution
- Stand tall, arms at boxer angle.
- Alternate driving the knees up to hip height (or higher) at a fast pace.
- Land on the balls of the feet, springy and quiet.
- Stay upright — don't lean forward to "meet" the knees.
Tips
- Great cardio burst between sets (30-60 s) — no gear, plenty of stimulus.
- If the knees don't come up, it's jogging in place — not the exercise.
Burpees
Full-body cardio from squat to push-up to jump — the toughest no-equipment standard.
Execution
- Stand tall, drop into a squat and place the hands in front of the feet.
- Jump both legs back into a plank, optionally perform one push-up.
- Jump the legs forward under the body, back into a squat.
- Explode up into a jump, hands clapping briefly over the head.
Tips
- Choose tempo by training age — form beats speed.
- Scaling: skip the push-up; replace the jump with standing up — both make it accessible.
Mobility
Stretching
Static stretching after training — improves range of motion long-term.
Execution
- Only when muscles are warm (after training or light warm-up).
- Move into each stretch slowly until you feel a light pull (never pain).
- Hold each position 30-60 seconds quietly, breathing evenly.
- 2-3 repeats per muscle per session — no cold-stretching from standing.
Tips
- Avoid static stretching right before heavy strength or speed work (leave 10-20 min).
- Flexibility takes weeks — patience beats intensity.
Dynamic Warm-up
Moving warm-up before training — primes joints, muscles and the nervous system.
Execution
- 5-10 minutes of easy movement (jog, jumping jacks, jump rope) to raise heart rate.
- Then targeted mobilisation of the joints you're about to load (hips, shoulders, ankles).
- Use large ranges of motion but no end-range holds — swings like leg pendulums.
- Finish with a few light working sets before the real session begins.
Tips
- Before strength or jumping always go dynamic, never static — static stretching dulls performance.
- Extend the warm-up in winter; shorten it in hot weather.
Yoga
Moving practice of posture, breath and focus — mobility and stress regulation in one.
Execution
- Start with a style that fits your goal (Hatha, Vinyasa, Yin).
- Let the breath lead the movement — inhale to open, exhale to deepen.
- Align each pose cleanly; shorter and clean beats long and cramped.
- Finish with shavasana (lying still) — it's part of the practice.
Tips
- Beginners benefit more from a guided class (studio or video) than from improvising.
- 20-30 minutes, 3× a week, already produces noticeable mobility gains.
Foam Rolling
Self-massage on a foam roller — releases tension and improves circulation.
Execution
- Place the target muscle on the roller, control your body weight over it.
- Roll slowly (2-3 cm per second), pause 20-30 s on tender spots.
- Breathe evenly — never hold the breath through discomfort; aim for 5-6/10 intensity, not more.
- 30-60 s per major muscle group, longer when needed.
Tips
- Short (1-2 min per area) before training, longer and more relaxing afterwards.
- Don't roll directly on bones or joints — muscle bellies only.
Cat-Cow
Spinal mobilisation in a quadruped position — alternates between rounded and arched back.
Execution
- Start on hands and knees — hands under shoulders, knees under hips.
- Inhale, cow: drop the belly, lift the chest and gaze up and forward.
- Exhale, cat: round the spine to the ceiling, chin to chest, tail tucked.
- Move with the breath for 8-12 reps — no fast, jerky transitions.
Tips
- Perfect before and after long sitting — mobilises the whole spine.
- Movement should flow, not snap between end positions.
Hip Opener
Mobilisation routine for the hips — essential for desk-bound jobs and deep squats.
Execution
- From all-fours bring one leg forward into the 90/90 position.
- Extend the back leg straight, both hip points square to the floor.
- Lean forward over the front leg for more glute stretch; gentle back-and-forth.
- Rotate through pigeon, frog and butterfly for full hip mobility.
Tips
- 5 minutes daily beats 30 minutes once a week.
- Breathe into the stretch — release a little more on every exhale.