Lower body
Chair sit-to-stand
Stand in front of a stable chair with feet comfortably apart. Sit back slowly, then stand using the legs.
Movqentra / Reference
A closer look.
Browse 12 reference profiles. Each page links to further reading and distinguishes source data from simplified guidance.
12 records
Upper body
Wall push-up
Place hands on a wall around shoulder height. Bend the elbows to bring the chest toward the wall, then press away.
Lower body
Bodyweight squat
Stand comfortably, bend hips and knees to a manageable depth, then return to standing.
Lower body
Standing calf raise
Holding stable support if needed, rise onto the balls of the feet and lower with control.
Core
Wall plank
Place forearms or hands against a wall, step back and maintain a straight, comfortable trunk position.
Core
Bird dog
From hands and knees, extend one arm or the opposite leg while keeping the trunk steady. Return and change sides.
Lower body
Glute bridge
Lie on your back with knees bent and feet supported. Lift hips within a comfortable range, pause, then lower.
Cardio
Seated march
Sit tall on a stable chair and alternately lift each foot in a gentle marching movement.
Cardio
Easy walking
Walk at a comfortable pace along a suitable, clear route. Short bouts are a valid starting point.
Mobility
Standing shoulder circles
Make small, slow circles with the shoulders while keeping the neck relaxed.
Mobility
Ankle circles
Seated comfortably, lift one foot slightly and make small circles at the ankle. Change direction and side.
Cardio
Standing side step
Step sideways and bring the other foot toward it. Alternate direction in a clear space.