{"id":46694,"date":"2022-10-09T23:55:50","date_gmt":"2022-10-09T23:55:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46694"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foundational-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/","title":{"rendered":"Foundational Exercises For Strength And Stability"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Foundation_Exercise_1_The_Deadlift\" >Foundation Exercise 1. The Deadlift<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Deadlift_Variations\" >Deadlift Variations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Foundation_Exercise_2_The_Squat\" >Foundation Exercise 2. The Squat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Squat_Variations\" >Squat Variations<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#1_The_front_squat\" >1. The front squat:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#2_The_overhead_squat\" >2. The overhead squat:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#3_The_Goblet_squat\" >3. The Goblet squat:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#4_The_Bulgarian_split_squat\" >4. The Bulgarian split squat:\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Foundation_Exercise_3_The_Pull\" >Foundation Exercise 3. The Pull<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#1_The_Row\" >1. The Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#2_The_Pull-Up\" >2. The Pull-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#3_The_Chin-Up\" >3. The Chin-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#4_The_Lat_Pulldown\" >4. The Lat Pulldown<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Foundation_Exercise_4_The_Push\" >Foundation Exercise 4. The Push<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#1_The_Press\" >1. The Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#2_The_Push-Up\" >2. The Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#3_The_Triceps_Pushdown\" >3. The Triceps Pushdown<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Foundation_Exercise_5_The_Carry\" >Foundation Exercise 5. The Carry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#Foundation_Exercise_6_The_Lunge\" >Foundation Exercise 6. The Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The benefits of weight training are well-documented. Not only can lifting weights lead to greater physical strength, but it can also result in better mental health, improved bone density, and fat loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">But before you start loading up the barbell you need to master some basic exercises that will build a foundation for a strong and stable body. These will help you develop the strength, mobility, and control that you need to stay safe and injury-free while you&#8217;re lifting weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Executing these exercises with proper form is essential, as improper <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">technique<\/a> will mean you take longer to see results and might even have to start from scratch if you get injured.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is you won&#8217;t have to work with a qualified personal trainer or fitness coach to ensure that you&#8217;re doing these exercises correctly. We&#8217;ve put together a step-by-step guide to show you how to master the six most important foundational exercises for strength and stability.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foundation_Exercise_1_The_Deadlift\"><\/span><strong>Foundation Exercise 1. The Deadlift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The deadlift is a compound exercise that works multiple muscle groups simultaneously, making it an incredibly efficient way to build strength. It primarily targets the muscles in your posterior chain, which includes your hamstrings, glutes, and lower back (<\/span><a href=\"https:\/\/origympersonaltrainercourses.co.uk\/blog\/deadlifts\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deadlifts can be performed with either a barbell or dumbbells, and they can be done with conventional or sumo techniques. In general, most people will find that the conventional deadlift is easier to learn and perform, so we&#8217;ll focus on that <a href=\"https:\/\/betterme.world\/articles\/pilates-for-posture\/\">variation<\/a> here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and reach down to grip the barbell with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, drive your heels into the ground and lift the barbell up until you&#8217;re standing upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and lower the barbell back to the ground, then repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Deadlift_Variations\"><\/span><strong>Deadlift Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you find the conventional deadlift difficult, you can try the sumo variation.This exercise is performed with a wider stance and a narrower grip, which can make it easier to keep your back straight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the sumo deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet wider than shoulder-width apart and your toes pointed out slightly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands closer together between your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, drive your heels into the ground and lift the barbell up until you&#8217;re standing upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and lower the barbell back to the ground, then repeat.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/standing-core-exercises\/\"><i>The Best Standing Core Exercises For Strength, Stability, And Function<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29391 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foundation_Exercise_2_The_Squat\"><\/span><strong>Foundation Exercise 2. The Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The squat is another compound exercise that works <a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\">multiple muscle groups<\/a> simultaneously. It&#8217;s an incredibly effective way to build lower-body strength, and it also engages your core muscles to a significant degree (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats can be performed with or without weight, but using resistance will help you see results more quickly. If you&#8217;re new to squatting, start without weight to get a feel for the <a href=\"https:\/\/betterme.world\/articles\/what-do-lateral-raises-work\/\">movement<\/a>, then progress to using a barbell or dumbbells when you&#8217;re ready.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here. We&#8217;ll focus on the basic barbell squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands shoulder-width apart and position it across your upper back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend at your hips and knees and lower yourself down until your thighs are parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand upright, then repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Squat_Variations\"><\/span><strong>Squat Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you find the basic squat challenging, you can try one of the following variations:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_The_front_squat\"><\/span><span style=\"font-weight: 400;\">1. The front squat:\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise is performed with the barbell positioned across the front of your shoulders, rather than your <a href=\"https:\/\/betterme.world\/articles\/calf-strengthening-exercises\/\">upper back<\/a>. This position can be harder to maintain, so it&#8217;s generally recommended for more experienced lifters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the front squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands shoulder-width apart and position it across the front of your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend at your hips and knees and lower yourself down until your thighs are parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand upright, then repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29355 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5-1024x576.jpg\" alt=\"foundational exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_The_overhead_squat\"><\/span><span style=\"font-weight: 400;\">2. The overhead squat:\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise is performed with the barbell positioned overhead, rather than on your back or shoulders. This position requires a great deal of shoulder and core stability, making it one of the most challenging squat <a href=\"https:\/\/betterme.world\/articles\/row-variations\/\">variations<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the overhead squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands shoulder-width apart and position it overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend at your hips and knees and lower yourself down until your thighs are parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand upright, then repeat.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"3_The_Goblet_squat\"><\/span><span style=\"font-weight: 400;\">3. The Goblet squat:\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise is performed with a dumbbell held at chest level. This position makes the squat easier to perform, as it&#8217;s more stable than holding the weight in your hands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the goblet squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a dumbbell with both hands and hold it at chest level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend at your hips and knees and lower yourself down until your thighs are parallel to the ground. Drive your heels through, stand upright, then repeat.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"4_The_Bulgarian_split_squat\"><\/span><span style=\"font-weight: 400;\">4. The Bulgarian split squat:\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise is performed with one foot elevated on a bench or other surface behind you. This position puts additional emphasis on the working leg, making it a great exercise for targeting muscle imbalances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the Bulgarian split squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a bench or other surface that you can place your foot on.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your left foot on the surface behind you, then bend your knees and lower your body down until your right thigh is parallel to the ground. Drive through with your right heel to stand upright, then repeat.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"> Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foundation_Exercise_3_The_Pull\"><\/span><strong>Foundation Exercise 3. The Pull<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">&#8220;Pulls&#8221; are a class of exercises that involve <a href=\"https:\/\/betterme.world\/articles\/standing-core-workouts\/\">moving<\/a> a weight from a lower position to an upper position, using your back and arm muscles. The most common pull exercise is the row. It also includes exercises that require you to pull your body toward a fixed object, such as a pull-up or chin-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To execute pull movements, you need to stabilize your torso while contracting your back and arm muscles to move the weight. This combination of stability and contraction is what makes pull exercises so effective at building strength and muscle (<\/span><a href=\"https:\/\/www.gymless.org\/pulling-exercises\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_The_Row\"><\/span><strong>1. The Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The row is a staple exercise for targeting the back muscles. It can be performed with a barbell, dumbbells, or a resistance band.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a barbell with your hands shoulder-width apart and position it at waist level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend at your hips and lower your torso until it&#8217;s parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, drive through your heels and row the barbell up to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it back down and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_The_Pull-Up\"><\/span><strong>2. The Pull-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pull-up is an exercise that requires you to lift your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">entire body<\/a> weight up to a bar overhead. It&#8217;s a great exercise for targeting the back and arm muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the pull-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by grasping a pull-up bar with your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your feet off the ground and your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, pull yourself up until your chin is over the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_The_Chin-Up\"><\/span><strong>3. The Chin-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chin-up is similar to the pull-up, but it&#8217;s performed with your palms facing toward you. This position puts less emphasis on the back muscles and more on the biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the chin-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by grasping a pull-up bar with your hands shoulder-width apart and your palms facing toward you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your feet off the ground and your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, pull yourself up until your chin is over the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1024x576.png\" alt=\"foundational exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_The_Lat_Pulldown\"><\/span><strong>4. The Lat Pulldown<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lat pulldown is a great exercise for targeting the back muscles, particularly the lats. It can be performed with a cable machine or resistance band.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the lat pulldown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting at a lat pulldown machine or attaching a resistance band to a sturdy object.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands shoulder-width apart and position it above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, lean back and pull the bar down to your chest. Return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\"><i>12 Of The Best Bodyweight Tricep Exercises<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foundation_Exercise_4_The_Push\"><\/span><strong>Foundation Exercise 4. The Push<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pushing exercises are the opposite of pulling exercises. Instead of moving a weight from a lower position to an upper position, you&#8217;re moving it from an upper position to a lower position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common pushing exercise is the press, which can be performed with a barbell, dumbbells, or a machine. Push exercises also include those that require you to push your body away from a fixed object, such as a push-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pushing exercises require you to stabilize your torso while contracting your chest, shoulder, and arm muscles to move the weight. This combination of stability and contraction is what makes push exercises so effective at building strength and muscle.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_The_Press\"><\/span><strong>1. The Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The press is a staple exercise for targeting the shoulder and chest muscles. It can be performed with a barbell, dumbbells, or a machine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The overhead press is a compound exercise that works the deltoids, triceps, and upper pectorals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the overhead press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a barbell or dumbbells with your hands shoulder-width apart and position them at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, press the weight overhead until your arms are straight. Lower it back down to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The chest press is a variation of the press that targets the chest muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a chest press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on a bench with your feet flat on the ground and your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a barbell or dumbbells with your hands shoulder-width apart and position them at chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, press the weight up until your arms are straight. Lower it back down to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The difference between the shoulder press and the overhead press is that the former is performed while seated and the latter is performed standing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a shoulder press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on a bench with your feet flat on the ground and your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a barbell or dumbbells with your hands shoulder-width apart and position them at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, press the weight up until your arms are straight. Lower it back down to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29321 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-1024x576.jpg\" alt=\"foundational exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_The_Push-Up\"><\/span><strong>2. The Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push-up is a bodyweight exercise that targets the chest, shoulders, and arms. It can be performed with your hands on the ground or in an elevated position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying face down on the ground with your hands shoulder-width apart and your feet together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, push yourself up until your arms are straight. Lower yourself back down to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_The_Triceps_Pushdown\"><\/span><strong>3. The Triceps Pushdown<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps pushdown is an exercise that targets the triceps muscles. It can be performed with a cable machine or resistance band.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the triceps pushdown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by attaching a resistance band or cable to a sturdy object.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the band or cable with your hands shoulder-width apart and position it at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, lean forward and push the band or cable down until your arms are straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your sides throughout the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29307 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1-1024x576.png\" alt=\"foundational exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foundation_Exercise_5_The_Carry\"><\/span><strong>Foundation Exercise 5. The Carry<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The carry is an exercise that targets the muscles of the shoulders, arms, and core. It&#8217;s the simplest of the foundation exercises, but don&#8217;t let that fool you\u2014it&#8217;s extremely effective at building strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In day to day life, we are constantly lifting and carrying objects. The carry is designed to mimic this movement pattern and help build the strength and stability needed for everyday life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The farmer&#8217;s carry is the most common type of carry, and it can be performed with dumbbells, kettlebells, or barbells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a farmers carry:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a weight in each hand with an overhand grip and let them hang at arm&#8217;s length by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, lift the weights off the ground and walk forward. Keep your shoulders down and your core engaged throughout the movement.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The overhead carry is another variation of the carry that targets the shoulder muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform an overhead carry<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a weight in each hand with an overhand grip and position them at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, lift the weights off the ground and press them overhead. Walk forward while keeping your shoulders down and your core engaged.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29311 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-1024x576.png\" alt=\"foundational exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foundation_Exercise_6_The_Lunge\"><\/span><strong>Foundation Exercise 6. The Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The lunge is an exercise that targets the muscles of the legs, hips, and core. It&#8217;s a great exercise for building lower body strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many variations of the lunge, but the most common is the forward lunge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a forward lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">start by standing with your feet shoulder-width apart and your hands by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right foot and lower your body until your front thigh is parallel to the ground and your back knee is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, press through your front heel to return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the left leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Lunges can also be performed in a backward, lateral, or rotational direction.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Foundational exercises are essential for building strength and stability. They should be a staple in any workout routine, whether you&#8217;re a beginner or an experienced athlete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to exercise, start with the bodyweight exercises and work your way up to using dumbbells, kettlebells, or barbells. Focus on quality over quantity and make sure to keep your form in check.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foundational_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The benefits of weight training are well-documented. Not only can lifting weights lead to greater physical strength, but it can also result in better mental health, improved bone density, and fat loss (4). But before you start loading up the barbell you need to master some basic exercises that will build a foundation for a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-46694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foundational Exercises For Strength And Stability - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to build strength and stability? Then you need to start with these \u2605 FOUNDATIONAL EXERCISES. \u27a4 These moves will help you build a strong foundation on which you can build more complex exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foundational Exercises For Strength And Stability\" \/>\n<meta property=\"og:description\" content=\"Looking to build strength and stability? Then you need to start with these \u2605 FOUNDATIONAL EXERCISES. \u27a4 These moves will help you build a strong foundation on which you can build more complex exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2139183513-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Foundational Exercises For Strength And Stability\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/\"},\"wordCount\":2553,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2139183513-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The benefits of weight training are well-documented. Not only can lifting weights lead to greater physical strength, but it can also result in better mental health, improved bone density, and fat loss (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But before you start loading up the barbell you need to master some basic exercises that will build a foundation for a strong and stable body. These will help you develop the strength, mobility, and control that you need to stay safe and injury-free while you're lifting weights.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Executing these exercises with proper form is essential, as improper <a href=\\\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\\\">technique<\/a> will mean you take longer to see results and might even have to start from scratch if you get injured.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is you won't have to work with a qualified personal trainer or fitness coach to ensure that you're doing these exercises correctly. We've put together a step-by-step guide to show you how to master the six most important foundational exercises for strength and stability.<\/span>\\r\\n<h2><strong>Foundation Exercise 1. The Deadlift<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The deadlift is a compound exercise that works multiple muscle groups simultaneously, making it an incredibly efficient way to build strength. It primarily targets the muscles in your posterior chain, which includes your hamstrings, glutes, and lower back (<\/span><a href=\\\"https:\/\/origympersonaltrainercourses.co.uk\/blog\/deadlifts\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Deadlifts can be performed with either a barbell or dumbbells, and they can be done with conventional or sumo techniques. ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/\",\"name\":\"Foundational Exercises For Strength And Stability - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foundational-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2139183513-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking to build strength and stability? 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The Deadlift<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The deadlift is a compound exercise that works multiple muscle groups simultaneously, making it an incredibly efficient way to build strength. 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