Reduce Injury and Improve Results with Our Top 5 Low-Impact Exercises

Whether you’re new to training or have been hitting the weights for years, it’s no secret that it’s hard to maintain high-intensity workouts week-in and week-out. Often, there can be huge benefits — both mental and physical — from dialling back a session or two, slowing down and focusing on low-impact exercises that can have big results. Below, Third Space Elite Personal Trainer and Education Coordinator Darren Bruce walks you through his go-to low-impact exercises to help you continue making strides in your training. 

Marching Glute Bridge

1. Start on your back, with your arms and feet  flat on the floor.
2. Contract your glutes and push your heels downward to raise your hips. Keep going until the hips are fully extended.
3. In this position, squeeze the glutes as hard as possible.
4. Taking care to keep your balance, lift one leg from the floor in a controlled manner.
5. Balance for a second, then return the foot to the ground and then repeat on the other leg. Continue alternating for the designated number of sets and reps or time period.

Isometric Split Squat

1. From a standing position, lunge backward. The heel of your back foot should be raised.
2. Keeping your torso upright, lower slowly until your back knee almost touches the floor and then pause there for designated time period.
3. Contract your glutes and quads to push back up and return to your starting position. Repeat for designated number of sets.

Single-leg Romanian Deadlift

1. Start by balancing on your right leg.
2. With a slight bend in your right knee, hinge at your hips keeping your left leg straight and in line with your body throughout the rep.
3. Keeping your back flat, continue to bend at the waist until your torso is almost parallel to the ground.
4. Drive back up pushing your hips forward to return to your starting position, and repeat. 

Half-kneeling Bottom Up Kettlebell Press

1. Start in a half kneeling position with your right knee on the floor.
2. Clean one kettlebell up to a front rack position on your right hand and flip it over so that the base points towards the ceiling.
3. Brace your core and press the kettlebell up overhead so that your bicep finishes next to your ear.
4. Slowly lower the kettlebell and repeat for the designated number of sets and reps, then repeat on the other side.

High Plank With Shoulder Taps

1.  Start on your hands and knees, then push up into a high plank position.
2. Brace your core and hold this position.
3. Now tap your left shoulder with your right hand and then your right shoulder with your left hand. Continue alternating for designated number of sets and reps.