15 Low-Impact Home Workouts to Build Strength (2025 Edition)

Here’s something encouraging: a 2023 study from Harvard showed that consistent low-impact strength training improves not just physical strength but also mental well-being. That’s right — moving your body gently and mindfully can literally make you happier!

Whether you’re recovering from an injury, dealing with arthritis, getting back into fitness, or just prefer a quieter, more joint-friendly approach, this guide is your perfect companion. You won’t need expensive equipment or a gym membership. Just a bit of floor space, maybe a chair, and a willingness to show up for yourself.

Let’s explore 15 low-impact workouts you can do right at home — and start building strength the smart, sustainable way!

1. Wall Sits

Wall sits are deceptively simple but incredibly effective. They strengthen your quads, glutes, and hamstrings — all while sparing your knees and back from stress.

Start by standing with your back flat against a wall. Slowly slide down until your thighs are parallel to the ground, like you’re sitting in an invisible chair. Hold this position for 30–60 seconds and repeat 3–4 times.

What makes this move special is that it works your entire lower body without any jumping or equipment. As you build strength, increase the duration or add a weight (like holding a water bottle) for an extra challenge.

2. Glute Bridges

This classic floor exercise is one of the best ways to activate your glutes and protect your lower back. It’s ideal for improving posture, core engagement, and pelvic stability.

To do a glute bridge, lie on your back with knees bent and feet flat on the floor. Push through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold briefly, then lower and repeat.

Not only is this move low-impact and accessible for all levels, but it also helps combat tight hip flexors — a common problem for desk-bound folks.

3. Standing Calf Raises

Want to tone your legs and strengthen your ankles? Standing calf raises are simple, quiet, and surprisingly effective.

Stand tall, feet hip-width apart. Slowly rise up onto the balls of your feet, hold for a second, and lower back down. Repeat for 15–20 reps. For balance, you can hold onto a chair or countertop.

This exercise doesn’t just sculpt your calves — it improves balance and ankle stability, which is crucial for injury prevention.

4. Seated Leg Extensions

Seated leg extensions are a favorite among physical therapists, and for good reason. They strengthen the quadriceps — vital muscles for walking, squatting, and standing up — with very little strain.

Sit in a sturdy chair. Extend one leg straight out, hold for 2–3 seconds, and then lower. Repeat on the other side. You can add ankle weights for more resistance as you progress.

This gentle move is excellent for seniors or anyone recovering from injury. You can even sneak it in during a work meeting!

5. Chair Squats

Chair squats are a safe and supportive way to build strength in your lower body. They mimic the motion of sitting down — something we all do daily — making them practical as well as powerful.

Stand in front of a chair with feet shoulder-width apart. Lower your hips slowly until you tap the chair, then press through your heels to return to standing. Don’t fully sit down; stay engaged!

This move targets the glutes, quads, and core while promoting balance. It’s low-impact but can still leave your legs feeling the burn (in a good way).

6. Side-Lying Leg Lifts

Want to tone those hard-to-reach outer thighs and hips? Side-lying leg lifts are your go-to. They’re easy on your joints and tough on your muscles.

Lie on one side with your body in a straight line. Lift your top leg about a foot off the floor, pause, and lower. Do 12–15 reps per side.

This low-impact movement helps strengthen the abductors, which are key for stabilizing your hips and knees. It also adds some nice shape to your legs!

7. Bird Dog Exercise

The bird dog might have a funny name, but it’s seriously good for your core. It improves balance, stability, and coordination without putting pressure on your spine.

Get on all fours. Extend one arm and the opposite leg straight out, keeping your back flat. Hold for a few seconds, then switch sides. Repeat for 8–12 reps per side.

This move activates deep core muscles and challenges your mind-body connection. It’s a great warm-up or part of a full routine.

8. Modified Push-Ups (Wall or Knee)

Push-ups build serious upper body strength — and they don’t have to be brutal. Modified versions reduce strain while keeping the benefits.

Start with wall push-ups: stand facing a wall, place your hands shoulder-width apart, and lower your chest toward the wall. As you build strength, try knee push-ups on the floor.

These variations target the chest, triceps, and shoulders — making you feel strong without overdoing it.

9. Standing Arm Circles

This move may seem easy, but don’t underestimate the burn! Arm circles are great for toning shoulders and improving endurance.

Stand tall and extend your arms out to the sides. Make small circles for 30 seconds forward, then 30 seconds backward. Add light weights (or soup cans!) to level up.

Arm circles engage muscles you didn’t know you had. Plus, they’re quiet, efficient, and perfect for apartment workouts.

10. Marching in Place

Cardio and strength in one? Marching in place gives you both. It’s a fantastic low-impact option to get your heart rate up while strengthening your legs and core.

Simply lift your knees one at a time as you swing your arms naturally. Try doing it for 1–2 minutes at a time, and increase the duration as your stamina improves.

You can do this while watching TV, listening to a podcast, or during a break from work. It’s minimal effort for maximum gain.

11. Dead Bug Exercise

Despite the odd name, the dead bug is one of the safest and most effective core workouts. It builds strength without risking your lower back.

Lie on your back with arms pointing to the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor, then return to start and switch sides.

It’s all about control here — not speed. This move strengthens the deep abdominal muscles and improves coordination.

12. Step-Ups on a Low Surface

Step-ups are a functional, everyday-strength exercise that mimic going up stairs. They work your legs, core, and coordination all at once.

Use a low step, stair, or sturdy platform. Step up with one foot, bring the other up, then step down the same way. Switch lead legs with each rep.

Start slow and controlled. You’ll be surprised how effective this is, especially when repeated for multiple sets.

 

13. Standing Side Leg Raises

This move strengthens the glutes and hips while improving balance. It’s perfect for enhancing stability and mobility — especially for older adults.

Stand tall, holding onto a chair for support if needed. Lift one leg out to the side, keep it straight, then lower. Repeat 12–15 times on each side.

No jumping, no strain — just pure, focused movement that tones and builds strength in key stabilizing muscles.

14. Seated Overhead Press (Using Water Bottles or Cans)

This upper-body move is excellent for shoulder and arm strength — and all you need are common household items.

Sit tall in a chair, holding water bottles or light dumbbells. Raise both arms overhead, then lower with control. Repeat for 12–15 reps.

This low-impact press strengthens deltoids, triceps, and even your upper back. It’s safe, scalable, and super effective.

15. Wall Push-Ups

If you’re just starting out or dealing with wrist or shoulder pain, wall push-ups are a lifesaver. They offer all the upper-body benefits of traditional push-ups — with none of the floor work.

Stand about two feet from a wall. Place your palms flat, lower your chest toward the wall, and push back. Repeat for 12–15 reps.

These are great to build confidence, tone your arms, and develop strength before progressing to more advanced variations.

Conclusion

So there you have it — 15 low-impact home workouts that prove you don’t need to jump, sprint, or sweat buckets to get strong. Whether you’re aiming for toned muscles, better balance, or just feeling good in your body, these exercises have your back — and your knees, hips, and joints too.

Remember, the key to building strength isn’t intensity — it’s consistency. Just 20 minutes a day, a few times a week, can make a noticeable difference. And the best part? You can do it from the comfort of your home, in your PJs, with zero judgment or commute time.

So take the first step. Pick 3–5 exercises from the list and start moving. Your future stronger, healthier, and more energized self will thank you.