7 Basic Exercise Movements A Comprehensive Guide

Are you looking to start a fitness journey but don't know where to begin? Look no further than these 7 basic exercise movements. These exercises form the foundation of many workout routines and can be modified to fit any fitness level. In this article, we'll break down each movement and provide step-by-step instructions, tips, and solutions for common challenges. Let's get started!

Table of Contents

• Squat
• Lunge
• Pushup
• Plank
• Deadlift
• Burpee
• Mountain Climber

Squat

The squat is a fundamental lower body exercise that targets your glutes, quads, and hamstrings. It's a great exercise for building strength and improving mobility.

How to:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Keeping your chest up and your core engaged, lower your hips back and down as if you were sitting in a chair.
3. Lower until your thighs are parallel to the ground, then push through your heels to return to standing.

Tips:

• Make sure your knees track over your toes throughout the movement.
• If you have trouble reaching parallel, try squatting onto a bench or box.

Solution:

If you experience knee pain during squats, try widening your stance or pointing your toes outward slightly. If the pain persists, consult with a healthcare professional.

FAQ:

Q: How many squats should I do?
A: Aim for 3 sets of 10-12 reps.

Pros:

• Targets multiple muscle groups
• Improves mobility
• Can be done with or without weights

Cons:

• May be difficult for those with limited mobility
• Can be hard on the knees if not performed correctly

Lunge

The lunge is another lower body exercise that targets your glutes, quads, and hamstrings. It also improves balance and stability.

How to:

1. Stand with your feet hip-width apart.
2. Step forward with your right foot and lower your body until your right thigh is parallel to the ground.
3. Push through your right heel to return to standing, then repeat on the other side.

Tips:

• Keep your front knee over your ankle throughout the movement.
• If you have trouble balancing, try holding onto a wall or chair.

Solution:

If you experience knee pain during lunges, try widening your stance or shortening your stride. If the pain persists, consult with a healthcare professional.

FAQ:

Q: How many lunges should I do?
A: Aim for 3 sets of 10-12 reps on each leg.

Pros:

• Targets multiple muscle groups
• Improves balance and stability
• Can be done with or without weights

Cons:

• May be difficult for those with limited mobility
• Can be hard on the knees if not performed correctly

Pushup

The pushup is a classic exercise that targets your chest, shoulders, and triceps. It's a great exercise for building upper body strength.

How to:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Keeping your body in a straight line, lower your chest to the ground by bending your elbows.
3. Push through your hands to return to the starting position.

Tips:

• Engage your core throughout the movement.
• If you have trouble with full pushups, try modifying by dropping to your knees.

Solution:

If you experience wrist pain during pushups, try doing them on your fists or using pushup handles. If the pain persists, consult with a healthcare professional.

FAQ:

Q: How many pushups should I do?
A: Aim for 3 sets of as many reps as possible.

Pros:

• Targets multiple muscle groups
• Can be done anywhere with no equipment
• Modifications available for all fitness levels

Cons:

• May be difficult for those with wrist or shoulder pain
• Requires proper form to prevent injury

Plank

The plank is an isometric exercise that targets your core muscles. It's a great exercise for building core strength and stability.

How to:

1. Start in a pushup position with your hands directly under your shoulders.
2. Lower onto your forearms, keeping your elbows directly under your shoulders.
3. Engage your core and hold the position for as long as possible.

Tips:

• Keep your body in a straight line from your head to your heels.
• Engage your glutes to prevent your hips from sagging.

Solution:

If you experience lower back pain during planks, try engaging your core muscles more and keeping your hips higher. If the pain persists, consult with a healthcare professional.

FAQ:

Q: How long should I hold a plank?
A: Aim for 3 sets of 30-60 seconds.

Pros:

• Targets core muscles
• Improves posture and stability
• Modifications available for all fitness levels

Cons:

• May be difficult for those with wrist or shoulder pain
• Requires proper form to prevent injury

Deadlift

The deadlift is a compound exercise that targets your glutes, hamstrings, and lower back. It's a great exercise for building overall strength and power.

How to:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Bend down and grip the bar with your hands shoulder-width apart.
3. Keeping your chest up and your core engaged, stand up straight while lifting the bar off the ground.
4. Lower the bar back down to the ground.

Tips:

• Keep your back straight throughout the movement.
• Engage your glutes and hamstrings to lift the weight.

Solution:

If you experience lower back pain during deadlifts, try reducing the weight or modifying the movement. If the pain persists, consult with a healthcare professional.

FAQ:

Q: How many deadlifts should I do?
A: Aim for 3 sets of 8-10 reps.

Pros:

• Targets multiple muscle groups
• Improves overall strength and power
• Can be done with or without weights

Cons:

• Requires proper form to prevent injury
• May be difficult for those with limited mobility

Burpee

The burpee is a full-body exercise that targets your legs, core, and upper body. It's a great exercise for building cardiovascular endurance and improving overall fitness.