In the two videos below, Bret Contreras, The Glute Guy, demonstrates the 3 basic movements that form the foundation for lower body exercise. These are:
- The Box Squat
- The Hip Hinge (or Romanian Deadlift)
- The Glute Bridge
These movements are absolutely essential to learn properly, to ensure that your form is correct. Doing big lifts with poor form is a recipe for stalling your progress, or worse still, injuring yourself.
If you’re a beginner to working out, you should practice these movements over and over until they become second nature, and then you can progressively add weight as you feel comfortable. That way you’ll have a pretty good chance of developing excellent form.
Even if you’re already utilizing these movements in your workouts, try running through these bodyweight versions anyhow, just to check that your form really is as good as it should be. You may well find some flaws that you can then work on correcting!