7 Fundamental Movements To Master For Beginners (2024)

Here’s what you seek: “fundamental movements to master for beginners,” so come down here to see them. As you embark on your fitness journey, diving headfirst into strength training or cardio routines is tempting. However, let’s take a moment to prioritize the basics.

Form, technique, and positioning will serve as the bedrock for your fitness triumphs. Let me introduce you to seven fundamental fitness movements warranting mastery. So, let’s get down to business!

Fundamental Movements To Master For Beginners


Squats - Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

You can spot the squat movement in various exercises like sumo squats, squats, goblet squats, split squats, and Bulgarian split squats. The squat holds great significance as a fundamental movement, as it mimics the act of sitting on a chair or even a low-to-the-ground rock.

Squats predominantly engage your knees and shift the weight towards your buttocks, effectively targeting your quadriceps, glutes, and hamstrings. It’s worth noting that certain variations of squats also provide an additional challenge to your abdominal muscles. So, let’s dive into the wonderful world of squats and reap their benefits!

Here is What to Do to Master the Squat:

  • Start by placing your feet at a comfortable shoulder-width distance apart.
  • Activate those quad muscles and direct the weight through your hips, emphasizing the posterior region.
  • Gradually bend your knees as you initiate the descent, bringing yourself closer to the ground.
  • Maintaining a flat back, engage your core muscles by tightening them, ensuring stability and control.
  • Finally, exert force through your heels to propel yourself back up, standing tall and proud.


Hip Hinge - Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

The hip hinge movement can be observed in exercises like deadlifts, single-leg deadlifts, kettlebell swings, and kettlebell rows. It’s crucial to recognize the significance of this fundamental movement. You naturally employ a hip hinge when you pick up objects with both hands, be it a suitcase or a bag of groceries.

Nevertheless, it’s important to be aware that executing a hip hinge incorrectly is one of the fastest paths to injury. If you attempt to lift using your back instead of engaging your upper thighs and hips, you run the risk of experiencing a sore back or even enduring a permanent back injury.

Like the squat, the hip hinge primarily targets the glutes and hamstrings while actively involving your lower back and core muscles. It’s imperative to prioritize proper form and technique to safeguard yourself and achieve optimal results.

Follow These Tips to Complete a Hip-hinge Deadlift:

  • Take a confident stance with your feet positioned at a comfortable shoulder-width apart.
  • Now, it’s time to shift your weight towards the back, directing it towards your buttocks and heels. Emphasize that connection!
  • As you begin the descent, gently bend your knees while simultaneously hinging forward, aiming for an approximate 45-degree angle. Keep that back of yours flat as you gracefully lower your body.
  • The grand finale involves propelling your hips forward and activating those glute muscles, giving them a good squeeze as you powerfully rise back up to a standing position.


Push - Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

Let’s explore the realm of push movements together, where we encounter exercises like push-ups, dumbbell shoulder presses, bench presses, knee push-ups, and wall push-ups.

The push is a fundamental movement that empowers you to generate force, either pushing yourself away from an object or propelling something away from you. It’s an action that demands the engagement of your chest, shoulders, triceps, and core muscles, working in unison to accomplish the task at hand.

However, it’s crucial to maintain proper form to avoid the risk of shoulder or back injuries. This is precisely why a strong core serves as an indispensable foundation for any pushing movement.

So, let’s embrace the power of the push, focus on form and core strength, and unlock the full potential of these exercises. Together, we can push boundaries and achieve remarkable results!

Here’s How to Complete a Push-up:

  • Start by positioning yourself facedown, with your stomach toward the ground. Place your hands near your chest, about shoulder-width apart. Imagine getting ready for a powerful move!
  • Position your feet approximately 12 inches apart, ensuring your toes are firmly grounded and ready to support your body.
  • Maintaining a straight line from head to toe, engage your core muscles to create a stable and solid foundation.
  • As you begin the descent, bend your elbows while keeping them from flaring out to the sides. Aim for an elegant “A-shape” formation with your arms, resembling the majestic letter itself.
  • Gradually lower your body, ensuring that your back remains flat throughout the movement. Imagine a sleek board, maintaining its pristine alignment.
  • Now, it’s time to rise back up! Push into the ground with determination while simultaneously tightening your core muscles for an added boost. Remember, we aim to rise gracefully without fully locking our elbows.


Pull Ups - Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

Let’s dive into the world of pull movements, where exercises such as pull-ups, barbell rows, inverted rows, cable rows, and lat pulldowns take center stage.

The pull movement is a fundamental cornerstone that finds its way into our daily lives whenever we encounter situations that demand pulling objects toward us. Whether it’s the act of rearranging furniture or the challenge of retrieving heavy items from high shelves, the pull movement becomes our ally.

However, it’s essential to emphasize the significance of maintaining proper form during these exercises. When executed with precision, the pull movement targets and engages key muscle groups, including the mid and upper back, biceps, forearms, and shoulders. It’s a harmonious symphony of muscles working together to achieve optimal results.

So, let’s embrace the power of the pull in our daily lives and fitness routines. By mastering the right form, we unlock the potential to strengthen and develop our mid and upper back, biceps, forearms, and shoulders. Together, let’s pull toward greatness!

Follow These Steps to Move Through the Pull-up:

  • Approach the pull-up bar and grab hold of it with your hands positioned just outside of shoulder-width. Begin by hanging from the bar without tensing your muscles, allowing your body to relax.
  • Now, let’s focus on your shoulder blades. Squeeze them together while simultaneously pushing them down, creating a powerful foundation for the movement.
  • Engage your biceps and chest muscles, generating tension throughout your upper body. Feel the strength building within you.
  • With your core muscles tightened, initiate the upward pull, gradually raising yourself towards the bar. Visualize the effort and determination propelling you upwards.
  • As you reach the peak of the movement, take a moment to appreciate your achievement. Now, it’s time to gently release the tension in your arms and slowly lower yourself back down.


Russian Twist - Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

These movements stand out from others due to their unique ability to engage and challenge the core. Rotation involves a beautiful interplay of twisting and flexing, activating the muscles in your abdomen and sides. Its significance extends beyond the gym, crucial to everyday activities.

Think about those moments when you kick a ball or maneuver heavy boxes and furniture. The power of rotation comes into play, facilitating these actions with finesse. Moreover, rotation finds its place in various sports, such as golf, baseball, and many others, becoming an integral part of athletic performance.

As you embrace rotational movements and engage in flexing your core, you embark on a journey of developing and strengthening essential muscle groups. The focus primarily lies on sculpting your abs, obliques, and transverse abdominal muscle. Not only do these muscles contribute to an aesthetically pleasing physique, but they also serve as critical stabilizers for your lower back.

Here is What to Do for a Bicycle Crunch:

  • Begin by lying on your back with your legs elevated and slightly tucked in, finding a comfortable position to start.
  • Place your hands gently behind your head, cradling it, and extend your elbows to the sides, creating a supportive base.
  • Now, initiate the movement by crossing your left elbow over your body, simultaneously bringing your right knee from the opposite direction. Feel the engagement in your core as you bring them closer together.
  • Aim to touch your left elbow to your right knee, allowing your torso to twist and contract.
  • Release the tension & return to the starting position before repeating the movement, this time with the opposite elbow and opposite knee. Embrace the rhythmic flow of the exercise.


Healthy Walk - Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

Walking encompasses a multitude of motions, including lunging, rotating, and maintaining balance. By adopting a proper gait, you enjoy the benefits of cardiovascular exercise and strengthen your lower body. Every step you take becomes an opportunity to engage your leg muscles, improve stability, and enhance overall lower body strength.

Additionally, let’s delve into the concept of loaded carries, where you embrace the challenge of carrying weights such as kettlebells. Engaging in loaded carries is a remarkable way to amplify the benefits of walking. As you carry the weights, your upper body muscles are put to work, contributing to their development and overall strength.

Here is How to Do a Loaded Carry Like a Farmer’s Walk:

  • Begin by getting into a standing position, ensuring your feet are firmly planted on the ground.
  • Bend at the knees & reach down to grab a kettlebell or dumbbell with each hand. Maintain a secure grip on the weights, allowing them to rest comfortably by your sides.
  • As you rise up, focus on keeping your back straight and maintaining proper posture. This alignment will help distribute the weight evenly throughout your body and reduce unnecessary strain.
  • Now, it’s time to take those first steps. Start walking at a normal pace while keeping your core engaged and tight. Imagine drawing your belly button towards your spine, creating a stable and supportive core foundation.


Lunge Exercise -Review-Itis
7 Fundamental Movements To Master For Beginners (2024)

Lunges, my friend, are essential lower body motion that targets your quads, glutes, and hamstrings. However, let me tell you a little secret: they’re not just about those muscle groups. Oh no, lunges also engage your core muscles.

Isn’t that something? With your legs gracefully divided, you’re not only building strength, but you’re also enhancing your flexibility and balance. Lunges, my dear, act as a bridge between sitting and standing, creating a smooth transition that keeps your body on its toes.

Follow These Steps for a Full Lunge:

  • Stand upright.
  • Step forward, aligning your knee directly over your ankle.
  • Lower your body with the other leg until it’s parallel to the ground while maintaining tightness in your core muscles.
  • Push off with your first leg, driving your heel into the ground as you gracefully return to a split standing position.


Mastering these seven fundamental movements is a key stepping stone for beginners on their fitness journey. By focusing on the squat, hip hinge, push, pull, rotation and flexion, walking, and lunges, you can establish a solid foundation for overall strength, stability, and mobility. These movements target major muscle groups and enhance core strength, balance, and flexibility.

Remember, practicing proper form and technique is crucial to prevent injuries and ensure optimal results. So, embrace these fundamental movements, gradually progress, and enjoy the rewards of a well-rounded fitness routine. Here’s to your success in mastering these essential exercises!


What makes these seven fundamental movements important for beginners?

These seven fundamental movements are essential for beginners because they lay the groundwork for building overall strength, stability, and mobility. Mastering these movements helps develop a solid foundation that can be built upon as you progress in your fitness journey.

How do these fundamental movements benefit the body?

These fundamental movements target specific muscle groups and contribute to overall strength and functional fitness development. They help improve muscle tone, increase flexibility, enhance balance and coordination, and promote proper movement patterns, all of which are vital for performing everyday activities and preventing injuries.

Are these movements suitable for all fitness levels?

Absolutely! While these movements are considered fundamental, and beginner-friendly, they can be adapted to suit different fitness levels. Beginners can start with modified versions or lighter weights, gradually increasing the intensity and complexity as they gain strength and confidence. Advanced fitness enthusiasts can incorporate variations or progressions to further challenge themselves.

How frequently should these fundamental movements be practiced?

Consistency is key when it comes to mastering these fundamental movements. Incorporating them into your workout routine at least two to three times a week is recommended. However, the frequency can be adjusted based on your fitness goals and overall training program. Remember to listen to your body & allow for adequate rest and recovery between sessions.

Can these fundamental movements be done at home, or require specialized equipment?

One of the great advantages of these fundamental movements is that they can be performed in various settings, including the comfort of your own home. While certain variations may require equipment such as dumbbells or kettlebells, many of the movements can be done using body weight alone. This versatility allows you to continue your fitness journey regardless of your access to specialized equipment or gym facilities.

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