Start with the basics.
Make it part of your life.

1. Grip a securely fixed low bar with your feet on the ground and your body underneath.
2. Pull your chest towards the bar, keeping your body aligned.
3. Slowly straighten your arms without letting your hips drop.

Make it easier

Raise the bar and bend your knees.

Next step

Lower the bar and keep your legs straight.

Common mistake

Reaching for the bar with just your head.

1. Grip the bar with your hands about shoulder-width apart.
2. Pull yourself up by driving your elbows down, without swinging.
3. Bring your chin above the bar without craning your neck, then lower with control.

Make it easier

Use foot support on a suitable setup or a securely positioned assistance band.

Next step

Add a brief pause at the top while keeping good form.

Common mistake

Common mistakes include kicking your legs or dropping on the way down.

1. Face your palms towards you with a comfortable grip close to shoulder width.
2. Pull yourself up by bending your elbows and keeping your body steady.
3. Lower slowly, straightening your arms through a comfortable range of motion.

Make it easier

Reduce the load with foot support or an assistance band.

Next step

Pause halfway down.

Common mistake

Forcing a grip that causes discomfort in your wrists or elbows.

Before you start

Gently move your wrists and shoulders. Try a few easy repetitions with your hands on a raised, stable support.

1. Place your hands slightly wider than your shoulders and keep your torso and legs aligned.
2. Bend your elbows diagonally backwards and lower your chest with control.
3. Push up without letting your hips drop. Keep breathing as you move.

Not there yet?

Raise your hands onto a high bench or fixed bar. Choose a height that lets you lower and push up with control, without the support moving.

When to progress

Once you can maintain your form and control your repetitions over several sessions, try a slightly lower support.

What to avoid

Do not add repetitions at the expense of sagging hips or using momentum. Stop the movement if you feel pain.

1. Check that the bars are stable and support yourself with your arms straight.
2. Bend your elbows and lower slowly, only as far as you can control comfortably.
3. Push into the bars to rise, without swinging or bouncing.

Make it easier

Use bars that let you support your feet and take some weight off your arms.

Next step

Gradually use less help from your feet while keeping a comfortable range of motion.

Common mistake

Forcing a deep descent when your shoulders lose stability.

1. Place your hands and feet on the ground, lift your hips and bend your knees slightly if needed.
2. Bend your elbows and move your head towards the ground, slightly in front of your hands.
3. Push up with your hips high; do not rest your weight on your head.

Make it easier

Shorten the descent and keep your knees slightly bent.

Next step

Gradually increase your range of motion without losing control.

Common mistake

Dropping your hips and turning the movement into a regular push-up.

1. Stand with your feet comfortably apart and your toes pointing slightly outwards.
2. Bend your hips and knees, keeping your feet grounded and your knees tracking in the direction of your toes.
3. Lower as far as you can control your posture, then push through the floor to stand.

Make it easier

Sit down onto a firm, sufficiently high bench, then stand up.

Next step

Use a lower bench or add a pause at the bottom.

Common mistake

Lifting your heels or letting your knees collapse inwards.

1. From standing, step one foot back, keeping some sideways space between your feet.
2. Bend your knees with your front foot fully grounded and your torso stable.
3. Push through your front leg to stand, then repeat on the other side.

Make it easier

Hold a firm support and reduce the depth.

Next step

Increase your range of motion, then rely less on the support.

Common mistake

Placing your feet on too narrow a line and losing balance.

1. Lie on your back with your knees bent and your feet hip-width apart on the floor.
2. Squeeze your glutes to lift your hips until your shoulders, hips and knees line up.
3. Lower slowly with control.

Make it easier

Lift your hips a little less.

Next step

Pause at the top while keeping your pelvis steady.

Common mistake

Arching your lower back to try to lift higher.

1. Rest on your forearms with your elbows under your shoulders and extend your legs.
2. Keep your head, torso and legs aligned, engaging your abs and glutes.
3. Breathe normally and stop before you lose your form.

Make it easier

Rest your knees on the floor.

Next step

Progress from your knees to your toes without letting your hips drop.

Common mistake

Holding your breath or letting your lower back sag.

1. Lie on your side with your elbow under your shoulder.
2. Support yourself on the sides of your feet and raise your hips, keeping your body aligned.
3. Hold while breathing, lower with control and switch sides.

Make it easier

Bend your knees and keep them on the floor.

Next step

Extend your legs once you can control the bent-knee version.

Common mistake

Letting your hips drop or rotating your torso towards the floor.

1. Start on all fours with your hands under your shoulders and your knees under your hips.
2. Extend one arm and the opposite leg without rotating your pelvis or arching your back.
3. Return slowly and alternate sides.

Make it easier

Move just one arm or one leg at a time.

Next step

Combine the opposite arm and leg with a brief pause.

Common mistake

Lifting your leg too high and compensating with your lower back.