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Wrist-friendly exercises

Push-ups and planks put the whole body on the wrists. These exercises keep them straight - on fists, forearms or handles - or take the hands off the floor altogether.

Left out: No weight on bent wrists: dips, fast hand-supported moves and front-rack lifts go; planks on forearms, push-ups on fists.

Legs and glutes

  1. Goblet squat

    Weight at the chest, elbows inside the knees. Hold the weight by the head with straight wrists.

    Start with 2 × 10, build to 3 × 12.

    Works: quads and glutes, with the core and hamstrings

    Tempo: 2s down · 2s up

  2. Bodyweight squat

    Knees track over toes, chest up.

    Start with 2 × 10, build to 3 × 12.

    Works: quads and glutes, with the hamstrings and core

    Tempo: 2s down · 2s up

  3. Sumo squat

    Wide stance, toes out, sit straight down.

    Start with 2 × 10, build to 3 × 12.

    Works: glutes and quads, with the hamstrings

    Tempo: 2s down · 2s up

  4. Chair sit-to-stand

    Tap the chair lightly, stand without using the hands.

    Start with 2 × 10, build to 3 × 12.

    Works: quads and glutes

    Tempo: 2s down · 2s up

Also suits: Split squat, Glute bridge, Single-leg glute bridge, Hip thrust off the sofa, Bodyweight good morning, Reverse lunge, Step-up onto a stair, Lateral lunge, Curtsy lunge, Bulgarian split squat and 13 more. At the gym: Barbell back squat, Leg press, Smith machine squat, Hack squat, Barbell Romanian deadlift, Barbell hip thrust, Cable pull-through, Standing calf raise machine.

Pushing

  1. Push-up

    On knees if form slips - full range beats numbers. On fists or push-up handles so the wrists stay straight.

    Start with 2 × 10, build to 3 × 12.

    Works: chest, triceps and shoulders, with the core

    Tempo: 2s lower · 1s hold · 1s push

  2. Incline push-up

    Hands on a counter or sturdy table, body in one line. On fists or push-up handles so the wrists stay straight.

    Start with 2 × 10, build to 3 × 12.

    Works: chest and triceps, with the shoulders and core

    Tempo: 2s lower · 1s hold · 1s push

  3. Knee push-up

    Straight line from knees to head. On fists or push-up handles so the wrists stay straight.

    Start with 2 × 10, build to 3 × 12.

    Works: chest and triceps, with the shoulders and core

    Tempo: 2s lower · 1s hold · 1s push

  4. Wall push-up

    Step the feet back further to make it harder. On fists, or forearms flat on the wall.

    Start with 2 × 10, build to 3 × 12.

    Works: chest and triceps, with the shoulders

    Tempo: 2s lower · 1s hold · 1s push

Also suits: Close-grip incline push-up, Bear crawl hold, Wall slide, Prone Y raise, Wall angel, Shoulder blade squeeze, Overhead press, Overhead tricep extension, Lateral raise. At the gym: Barbell bench press, Dumbbell bench press, Chest press machine, Incline dumbbell press, Cable fly, Seated shoulder press machine, Dumbbell shoulder press, Landmine press.

Pulling and upper back

  1. Bicep curl

    Elbows pinned to the ribs. Keep the wrists straight.

    Start with 2 × 10, build to 3 × 12.

    Works: biceps

    Tempo: 2s lower · 1s curl

  2. Towel row

    Loop a towel round a door handle, lean back, pull the elbows past the ribs.

    Start with 2 × 10, build to 3 × 12.

    Works: back and lats, with the biceps

    Tempo: 2s each way

  3. Table row

    Lie under a sturdy table, grip the edge, pull the chest up to it.

    Start with 2 × 10, build to 3 × 12.

    Works: back and lats, with the biceps and core

    Tempo: 2s release · 1s pull

  4. Doorframe row

    Hold both sides of a doorframe, lean back, pull in with a straight body.

    Start with 2 × 10, build to 3 × 12.

    Works: back and lats, with the biceps

    Tempo: 2s release · 1s pull

Also suits: Backpack row, Prone W pull, Seated towel row, Reverse snow angel, Prone T raise, Towel pull-apart, Wall angel, Shoulder blade squeeze, Superman hold, Prone cobra and 6 more. At the gym: Seated cable row, Chest-supported row, Lat pulldown, Assisted pull-up, Straight-arm cable pulldown, Face pull, Reverse pec deck, Back extension bench.

Core

  1. Bird dog

    Opposite arm and leg, no rotation at the hips. On fists or forearms.

    Start with 2 × 10 each side, build to 3 × 12 each side.

    Works: core and back, with the glutes and shoulders

    Tempo: 2s each way

  2. Plank

    Squeeze glutes - it is not just an arm hold. On the forearms, not the hands.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: core, with the shoulders and glutes

  3. Knee plank

    Straight line from knees to head. On the forearms, not the hands.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: core, with the shoulders

  4. Bear plank hold

    Knees an inch off the floor, back flat. On fists, wrists straight.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: core and shoulders, with the quads

Also suits: Incline plank, Side plank, Knee side plank, Dead bug, Pelvic tilt, Hollow hold, Diaphragmatic breathing, Standing side bend, Side-lying leg lift, Bicycle crunch and 5 more. At the gym: Pallof press, Cable woodchop, Hanging knee raise, Ab crunch machine.

Cardio

  1. Farmer carry

    Heavy weights at the sides, shoulders down, short quick steps. Wrists straight, use straps if the grip hurts.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: core and back, with the shoulders and calves

  2. Step jack

    Step out wide as the arms rise - no jumping.

    Start with 2 × 10, build to 3 × 12.

    Works: shoulders and glutes, with the calves and quads

    Tempo: 1s each way

  3. High knees

    Knees to hip height, stay light on the feet.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: quads and core, with the calves

  4. Skater steps

    Step side to side, reach the hand to the opposite foot.

    Start with 2 × 20 sec, build to 3 × 30 sec.

    Works: glutes and quads, with the calves

Also suits: Fast march in place, Brisk walk, Stair climbing, Cycling, Suitcase carry. At the gym: Kettlebell swing, Incline treadmill walk, Elliptical, Stationary bike, Stair climber machine, Rowing machine intervals, Assault bike intervals, Sled push.

Mobility

  1. Cat-cow

    Move with the breath. On fists or forearms.

    Start with 2 × 10, build to 3 × 12.

    Tempo: 2s each way

  2. Thread the needle

    Reach under, let the shoulder sink. On the forearm of the supporting arm.

    Start with 2 × 10 each side, build to 3 × 12 each side.

    Tempo: 2s each way

  3. Child's pose

    Knees wide, breathe into the back.

    Start with 2 × 20 sec, build to 3 × 30 sec.

  4. Diaphragmatic breathing

    Hand on the belly, breathe in through the nose so the belly rises, breathe out slowly.

    Start with 2 × 20 sec, build to 3 × 30 sec.

Also suits: Hip flexor stretch, 90/90 hip switch, Figure-four stretch, Standing hip circle, Thoracic rotation, Open book, Doorway chest stretch, Shoulder roll. At the gym: Foam rolling.

Skip these

The app leaves these out for sore wrists:

Start with the easier number and build up over a couple of weeks. Pain that is sharp, gets worse during a set, or is still there the next day is a reason to stop and see a doctor or physiotherapist. This is general guidance, not medical advice, and not a treatment for an injury.

Other joints

Knee-friendly exercisesLower-back-friendly exercisesShoulder-friendly exercisesNeck-friendly exercisesLow-impact exercises

Workouts planned around sore wrists

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