Progression

Progression ladder for the Pyramid

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Pyramid

These are the substitutes for the Pyramid, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps

  1. inverted row bent kneesPlay demonstration

    inverted row bent knees

    • Beginner
    • Body-weight
    • Upper-back
  2. One Half Locust

    One Half Locust

    • Beginner
    • Body-weight
    • Erector-spinae
  3. exercise ball lower back stretch (pyramid)Play demonstration

    exercise ball lower back stretch (pyramid)

    • Beginner
    • Stability-ball
    • Lats
  4. back extension on exercise ballPlay demonstration

    back extension on exercise ball

    • Beginner
    • Stability-ball
    • Spine
  5. upward facing dogPlay demonstration

    upward facing dog

    • Beginner
    • Body-weight
    • Spine
  6. exercise ball lying side lat stretchPlay demonstration

    exercise ball lying side lat stretch

    • Beginner
    • Stability-ball
    • Lats

Where you are now

Pyramid

Pyramid

  • Intermediate
  • Stability-ball
  • Lower_back

Harder steps

  1. hyperextensionPlay demonstration

    hyperextension

    • Intermediate
    • Body-weight
    • Spine
  2. hyperextension (on bench)Play demonstration

    hyperextension (on bench)

    • Intermediate
    • Body-weight
    • Spine
  3. inverted row on benchPlay demonstration

    inverted row on bench

    • Intermediate
    • Body-weight
    • Upper-back
  4. elbow lift - reverse push-upPlay demonstration

    elbow lift - reverse push-up

    • Intermediate
    • Body-weight
    • Upper-back
  5. inverted rowPlay demonstration

    inverted row

    • Intermediate
    • Body-weight
    • Lats
  6. exercise ball prone leg raisePlay demonstration

    exercise ball prone leg raise

    • Intermediate
    • Stability-ball
    • Spine

Log a workout on the Pyramid

Saved workouts, your streak and your badges belong to your FitnessVolt account.

Sign in to log workouts

Your streak and badges on this account

A streak counts the days you log a workout, and badges mark what your equipment and training have unlocked. Both start once you sign in.

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