These are the 8 core exercises for beginners. These variations are some of the easiest and most accessible. That being said, you still have to be careful when moving weight around, especially as a new lifter. Prioritize form over weight lifted. If you can't complete a repetition with the proper form, stop the set. Refer to **Working Set** in the [[3 Foundations of Health & Fitness#2. Exercising#Definitions]] section for a more extensive explaination. # 1. Squat ### Goblet Squat ![[exercises-07.jpg]] **Cues:** You want to think about this movement as being very similar to sitting down. Your torso will naturally lean forward about your hips (as seen above), but be sure to keep your back, especially lower back, straight. Do not round the lower back. Focus on pushing your butt back a bit and then sitting down into the bottom position of the squat. Make sure your knees naturally spread apart at the bottom of the movement and don’t cave in as you’re coming up. **Positioning:** This exercise is done in a standing/squatting position. Hold the weight (dumbbell or kettlebell) at collar bone height, as close to the body as you can. **Muscles Worked:** Quads, hamstrings, butt and core (front and back). ### Leg Press ![[exercises-01.jpg]] **Cues:** Don’t lower the weight into such a deep position that your lower back comes off of the seat. **Positioning:** This exercise is essentially a seated, bent over squat. Your feet should be shoulder width or a little bit wider apart. If you position your feet higher on the plate, you’ll work your hamstrings more and if you position them lower on the plate, you’ll work your quads more. **Muscles Worked:** Quads, hamstrings and butt, but not your core (front or back), as you’re not holding the weight on top of your torso. # 2. Hinge ### Romanian Deadlift ![[exercises-06.jpg]] **Cues:** You want to think about this movement as you’re just bending at the hips. Focus on keeping your torso rigid. Your butt should go back a little so the dumbbells stay close to your body through the full range of motion. This can also be done with a barbell. **Positioning:** This exercise can be performed holding the bar in front of you in your hands. You want your feet to be about shoulder width apart, with your hands grabbing a little wider than that on the bar so your arms are on the outside of your legs when you’re bent over. You want your torso and legs to stay in a fairly rigid position throughout the lift. This exercise, if done as shown below, is an isolation exercise about the hip joints. **Muscles Worked:** Hamstrings, butt and spinal erector muscles. ### 45° Back Extension ![[exercises-02.jpg]] **Cues:** Bend at the hips keeping your torso and lower back straight. Don’t bend your lower back to achieve a greater range of motion. Your hamstrings should limit your range of motion. If this is painful for your lower back, or you don't feel like your hamstrings can support you, start out by doing static holds (left image) for a minute at a time. Increase the amount of time the stronger you get. Check out [this](https://www.instagram.com/lowbackability/) page if you're having back pain. **Positioning:** The pads that your thighs rest on should not impede the range of motion you can achieve through the exercise. Your feet should be at a comfortable position apart (shoulder width). **Muscles Worked:** Lower back muscles that run along your spine, hamstrings and a bit of butt. # 3. Pull ### Pull-up/Lat Pull Down ![[exercises-04.jpg]] **Cues:** Pull your chest to the bar. Think about pulling your elbows down and back. If you're doing this on a cable machine instead lean back slightly (so your torso makes an obtuse angle with your femurs). **Positioning:** Hanging. **Muscles Worked:** Back, biceps. ### Cable Row ![[exercises-05.jpg]] **Cues:** Keep your elbows close to your body and shoulders down (you may have a tendency to use your traps for this exercise). Pull the attachment to your belly button. **Positioning:** Seated. **Muscles Worked:** Back, biceps. # 4. Push ### Incline Chest Press ![[exercises-08.jpg]] ![[exercises-09.jpg]] **Cues:** You should imagine you’re squeezing the upper middle portion of your back together puffing out your chest. You want your arms to make a comfortable angle with your body (around 45 degrees, shown above). Lower the push the weight up and lower it down to your chest. You always want the weight to move along a perpendicular line relative to the ground. **Positioning:** Seated. **Muscles Worked:** Chest, shoulders, and triceps. ### Dips ![[exercises-03.jpg]] **Cues:** You want to set the dip apparatus to the most narrow grip. The dip handles should be as close together as possible. You should keep your elbows close to your body, but keep the movement comfortable. Lower yourself down until your elbows make a 90 degree angle. Your body can have a slight forward lean. **Positioning:** Upright. **Muscles Worked:** Triceps and chest.