Progression & Strength

NASM's guide to proper push-up form. Hands shoulder-width, body in a straight line, lower until chest nearly touches the floor. If standard push-ups are too hard, use knee push-ups or incline push-ups.

Place your back foot on a couch or low step behind you. Lower your back knee toward the floor, keeping your front knee over your toes. Hold a wall for balance if needed. One of the most effective single-leg exercises.

Same as Phase 2 but with your feet elevated on a step or chair. This increases the angle and makes it harder, putting more emphasis on shoulders and upper chest. Walk your feet closer to your hands to increase difficulty.

Start in a glute bridge position (hips lifted, body straight from shoulders to knees). While holding the bridge, slowly lift one foot off the ground, then lower it. Alternate legs. The bridge position never changes — only one foot lifts at a time.

Aim for a full 60-second hold this phase. Push through the burn. Keep your back flat, knees at 90 degrees, weight in your heels. If 60s is too hard, do 3 sets of 45s.

Full plank on your toes and forearms. Elbows under shoulders, body in a straight line from head to heels. Don't let your hips sag or pike up. Breathe steadily. Aim for 20-30 seconds.

If you can do 8+ clean reps, you're ready for standard push-ups. If not, use knee push-ups. Keep your core tight, elbows at about 45 degrees from your body.

Step forward with one leg, lower both knees to about 90 degrees. Push through the front foot and step forward with the other leg. Alternate as you move forward. Keep your torso upright.

Wrap a towel around a sturdy door frame (door closed and locked). Hold the ends of the towel, lean back, and pull your chest toward the door. Squeeze your shoulder blades at the top. This is a horizontal pulling exercise for your back.

Lie on your side, forearm on the ground. Stack your feet and lift your hips so your body forms a straight line from head to feet. Keep your top arm extended or resting on your hip. Don't let your hips sag.

Stand on the edge of a step with one foot. Slowly lower the other foot toward the floor below, controlling the descent. Step back up. Focus on the working leg — it's doing all the work. Great for knee stability.

Same as Phase 1 but add a 2-second hold at full extension (opposite arm and leg fully extended). This challenges your core stability even more before switching sides.