10 Low-Impact Exercises You Can Do at Home

If your joints have been hinting that it’s time to rethink your workouts, you’re in the right place. Low-impact exercises give you the strength, flexibility, and energy you want—minus the pounding your body doesn’t. From balance-boosting moves to gentle strength work, these ten exercises offer a comfortable, confidence-building way to stay fit at any age.

Try These 10 Great Low-Impact Exercises!

1. Low-Impact Jumping Jacks

   You can use this exercise as a warm-up before your routine. It is a low-impact cardio activity that will not only help you improve your muscle strength but also steadily increase your heart rate.
   
   
   1. Stand with your arms down by your side
   2. Step your left foot out while bringing your arms above your head (make sure your weight stays on your left foot)
   3. Return to the standing position
   4. Do the same movement with your right foot and continue switching feet.
   
   Despite its name, low-impact jumping jacks don't require you to jump, but this move will increase your heart rate and get you warmed up for the rest of the exercises.
   
   

2. Lateral Shuffle

   The lateral shuffle is a terrific way to work on many muscle groups at the same time and help you improve your coordination and balance.
   
   
   1. Stand with feet shoulder-width apart, bend slightly forward at the hips with your knees slightly bent, and arms in front of you.
   2. Shift your weight to your left, lift your left foot, and push from your right foot so your body can move toward the left.
   3. Make sure the movement is quick, and the form is correct.
   4. Bring the feet together and repeat the same movement with the other foot.
      
      

3. Glute Bridge

   If you suffer from back pain, this is one of the best low-impact exercises as it will help you strengthen your back and fight lower back pain.
   
   
   1. Lie on your back with your hands on the side, your feet flat on the ground, and your knees bent.
   2. Squeeze your abs and glutes and lift your hips a few inches off the floor.
   3. Squeeze and pause your glutes when off the floor for a few seconds.
   4. Lower your hips and return to your starting position.
   
   You can either keep your feet flat on the ground or rise on the balls of your feet, whichever feels more comfortable. Try to start with 20 reps. As you build strength, you can increase your reps.
   
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4. Air Swimming

   This exercise is great for posture and back strength. Many trainers also call it the “Superman” because the position looks like you’re soaring forward.
   
   
   1. Lie on your stomach with your arms stretched out in front of you.
   2. Lift your arms, legs, and chest off the floor.
   3. Tighten your glutes to support the movement.
   4. Lower back down and repeat, lifting and lowering in a controlled rhythm.
      
      
   Aim for slow, steady reps so your back muscles stay engaged. As you build strength, you’ll notice better posture and more stability in your daily movements.
   
   

5. Kick Through

   This full-body movement boosts strength, coordination, and control.
   
   
   1. Start on hands and toes with your knees slightly lifted off the floor.
   2. Rotate your hips to one side, extend your right leg through, and lift your left arm as you turn.
   3. Return to the center and repeat on the opposite side.
      
      
   Keep the motion smooth and steady. As the pattern becomes familiar, you can add more reps to build endurance.
   

6. Skaters

   Safely channel your inner speed skater with this low-impact exercise. It is one of the best exercises for those who want to get their hearts pumping.
    
   1. Stand in a curtsy lunge position
   2. While pushing off the right leg, start to stand and bring the opposite arm forward.
   3. Repeat with the opposite leg.
   4. Keep doing this movement at the quickest speed you can do so safely and comfortably.
   
   Remember to stay planted on the ground and keep from jumping. Once you are comfortable with exercise, you can increase your speed or even carry a lightweight dumbbell in each hand.

7. Plank with Knee to Side

   This move targets your core and hips at the same time, giving you a steady way to build strength without extra strain.
   
   
   1. Begin in a strong plank position.
   2. Tighten your core and draw one knee out to the side toward your elbow.
   3. Return to plank and repeat with the other leg.
      
   
   

   Starting with about ten reps is a good baseline. As the motion feels easier and your core gets stronger, you can gradually add more. 

8. Squat To Jab
   

   This is an effective low-impact exercise that will help you work on your arms and legs simultaneously.
   
   
   1. Stand with feet shoulder-width apart and keep your arms to your sides.
   2. Bend your knees and bend at the hip to lower yourself into the squat position.
   3. Return to a standing position and extend your arm to throw a punch.
   4. Squat again and repeat with the other arm when you are back up.

This “squat and punch” routine will get your heart pumping!

9. Side Lunge
   

   This movement helps loosen your back, improves mobility, and builds strength in your legs.
   
   
   1. Stand with your feet at shoulder width.
   2. Lift your arms out to your sides.
   3. Step to one side, shift your weight into that leg, and rotate your upper body as you lower your hand toward the opposite ankle.
   4. Return to the starting position and repeat on the other side.
   
   It’s a steady, controlled motion, so take your time to keep your balance and form.

10. The Warrior II

    This yoga pose builds strength in your back, shoulders, and glutes while also improving stability.
    
    
    1. Stand in a wide stance.
    2. Raise your arms to form a "T".
    3. Turn your right foot outward so it is perpendicular to your left foot.
    4. Bend your right knee slowly.
    5. Raise your body to return to the wide stance standing position.
    6. Repeat with your left.

Low-impact training opens the door for long-term fitness that feels good instead of punishing. Use these exercises as a mix-and-match toolbox and build a routine that keeps you strong, steady, and confident in your movement.

As you build a routine that protects your joints and boosts your strength, make sure your coverage supports your health needs along the way.