# Low-Impact Strength Foundation

A steady strength foundation without jumping or rushing. Use smooth reps, choose comfortable ranges, and finish feeling better than when you started.

- URL: https://formaroutines.com/routines/low-impact-strength-foundation/
- Duration: About 10 min
- Admin slug: low-impact-strength-foundation

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Chair Squat

2 sets · 10 reps · 30s rest

Tap the chair lightly, then stand tall. Use a higher chair or smaller range if needed.

### 2. Incline Push-Up

2 sets · 8 reps · 30s rest

Use a wall, counter, or sturdy desk. Keep the body long and shoulders away from ears.

### 3. Supported Reverse Lunge

2 sets · 6 reps · 30s rest · both sides

Hold a chair or wall and step back softly. Keep the front foot grounded and use a small range.

### 4. Hip Hinge Reach

2 sets · 10 reps · 25s rest

Send hips back and reach hands forward. Keep the back long and stop before the movement turns into a stretch contest.

### 5. Standing March Hold

2 sets · 8 reps · 25s rest · both sides

Lift one knee, pause, and stand tall. Touch a wall lightly if balance needs support.