Main focus: glutes, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Sit upright on a firm chair with both feet grounded. Lift one knee a few centimetres without leaning back. Lower the foot and alternate at a comfortable rhythm.
What you train: Activates the legs and trains coordination from a stable seated position.
Watch video1 × 6 gentle repetitions
Sit upright on a firm chair with both feet grounded. Slowly straighten one knee, lifting the foot through a comfortable range. Bend the knee and lower with control; change legs.
What you train: Strengthens the quadriceps and trains knee control.
Watch video1 × 5 gentle shifts onto the toes
Sit with feet grounded and toes relaxed, without loading the outer foot edge. Lift only the big toe, keeping the other four down. Lower it and lift the other toes; alternate slowly, using a hand if needed.
What you train: Trains independent toe control and awareness of foot contact.
Watch videoAdditional exercise
1 × 6
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 6
What it trainsTrains hip mobility with hand and knee support and little weight on the legs.
From your hands and knees, slowly move your hips backwards and return to the starting position.
Technique cueStop where your hips and knees remain comfortable.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Train
2 × 8
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Train
2 × 8
What it trainsWorks the outer hip and side-lying pelvic control.
Lie on your side with knees bent and feet together. Open the upper knee without rotating your pelvis, then return slowly.
Technique cueStop opening as soon as your pelvis starts rolling back.
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Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsWorks the glutes while keeping the trunk stable.
From hands and knees, move one bent knee slightly backwards without moving your back; return and change sides.
Technique cueMove from the hip rather than aiming the foot at the ceiling.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsStrengthens the glutes through hip extension with a still trunk.
Hold a firm support. Move one leg slightly backwards while keeping your torso upright, then return with control. Switch sides.
Technique cueUse a small range and keep your ribs above your pelvis.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsStrengthens the legs and glutes for getting up from a chair.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cuePlace the chair against a wall so it cannot move.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsWorks the hip abductors, especially the gluteus medius.
Lie on your side with the lower leg bent. Slightly raise the straight upper leg and lower slowly.
Technique cueKeep toes forward and use a short lift.
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Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsActivates the hamstrings through sustained heel pressure without lifting your pelvis.
Lie with knees bent and feet grounded. Gently press heels into the floor as if drawing them towards you, without moving them. Hold five seconds, then relax.
Technique cueKeep heels still and pelvis supported throughout.
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Additional exercise
1 × 6
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
Date checked:
The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
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Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentTowel, Light bottle and Chair
View full workout