Back, core and legs: a home routine
A calm home session for men who want a clear routine with no jumping and no fuss. Beginner friendly and easy to do in an ordinary room.
Level: Beginner, easy pace
What you need
Kit and conditions
exercise mat
chair
How to use it
About this exercise
This is one exercise broken into consecutive steps rather than a mixed circuit. Watch the technique, follow the cues and build the movement up gradually. If a phase feels too hard, start with a smaller range and a calmer rhythm — understanding the mechanics matters more than getting it perfect first time.
Steps
Technique, frame by frame
Marching in place with knee lift
Stand tall, feet hip-width apart, shoulders relaxed. March on the spot at a calm pace, lifting each knee a little higher than a normal step. Let your arms swing naturally alongside your body as they would when walking. Keep your torso upright and do not lean back.
Cue
Work at a comfortable pace, with no jerking and no hopping.
Chair squat
Set a chair behind you. Feet slightly wider than your hips, toes turned out a little. Send your hips back and lower under control until you touch the seat, then stand back up. Keep your back flat, chest open and knees tracking over your toes; your arms can reach forward for balance.
Cue
Do not drop onto the chair: touch it quietly and stand straight back up.
Wall push-ups
Stand facing a wall, a step or two away, and place your hands on it at chest height, slightly wider than your shoulders. Bend your elbows and bring your chest towards the wall under control, then press back out. Hold your body in a straight line from head to heels with your abs braced.
Cue
The further your feet are from the wall, the harder it gets, so start closer in.
Glute bridge
Lie on your back on the mat, bend your knees and plant your feet hip-width apart. Brace your abs and lift your hips until your body forms almost a straight line from shoulders to knees. Squeeze your glutes at the top, then lower under control. Keep your neck relaxed throughout.
Cue
Do not arch your lower back: the movement comes from your glutes and hamstrings.
Knee plank
Lower onto the mat, set your forearms down and place your knees on the floor. Elbows under your shoulders, back flat, abs drawn in, hips level. Keep your breathing calm and even and hold the position without rocking. If it gets hard, cut the hold short rather than losing the line.
Cue
Better a short hold with a flat back and calm breathing than a long one that sags.
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