Beginners Guide to Fundamental Movements: The Hinge, Squat, Press, and Pull

If you're new to fitness, learning basic movement patterns is key to building strength, preventing injury, and setting a solid foundation for more advanced exercises. Let’s break down four fundamental movements—hinge, squat, press, and pull—and how you can master them as a beginner.

1. The Hinge

The hinge is essential for exercises like deadlifts and kettlebell swings. It strengthens your posterior chain (glutes, hamstrings, and lower back).

How to Do It:

1. Stand with your feet hip-width apart.

2. Slightly bend your knees and push your hips back while keeping your back flat—this is called “the bow” (as in a Japanese greeting of respect, not a tie on a gift box).

3. Bow forward, keeping your chest puffed, lowering your torso until you feel a stretch in your hamstrings (which might also feel like a strong stretch in your calves).

4. Squeeze your glutes and drive your heels back to return to standing

Pro Tip: Drive your hips all the way through at the top—imagine you’ve got a flashlight pointing down to the ground, tucked between your butt cheeks. You want the light shining as far forward under your hips as possible at the top of the movement.

2. The Squat

The squat is a powerhouse move for building lower body strength and core stability.

How to Do It:

1. Stand with your feet shoulder-width apart, toes slightly turned out.

2. Do the first part of your hinge movement, the bow.

3. When you run out of hamstring flexibility (strong pull at the back of the knee) OR your chest starts to move forward of your feet, bend your knees and sit down into your hips.

4. Stay in your bow (don’t lift the chest early) and press through your feet to return to straight leg, then hinge back upright.

   
   

Pro Tip: Avoid letting your knees cave in—keep them tracking over your toes, and don’t worry if they move forward of your toes. As long as they are aligned with your feet, they will be safer.

3. The Press

The press works your upper body and shoulders, building strength and stability.

How to Do It (Overhead Press):

1. Hold a light weight (or just practice with no weight) at shoulder height, palms facing forward.

2. Engage your core (in and up) and press the weight overhead until your arms are fully extended.

3. Slowly lower the weight back to the starting position.

Pro Tip: Don’t arch your back—keep your spine neutral by tightening your core. Use your shoulders and trapezius (muscles on the top of the shoulders that connect to the neck).

4. The Pull

Pulling movements train your back, biceps, and grip strength.

How to Do It (Bent-Over Rows):

1. Hinge at your hips (using the bow as described above) while holding a light weight in each hand.

2. Pull the weights toward your torso, squeezing your shoulder blades together.

3. Slowly lower the weights back to the starting position.

Pro Tip: Open your chest as you pull, to allow the shoulder blades to glide across the mid-upper back.

Mastering these four movements will not only help you grow stronger but also improve your posture, balance, and overall fitness. Start slow, prioritize good form, and don’t hesitate to ask for guidance.

Remember, consistency is key—stick with it, and you’ll feel stronger. Don’t lift too heavy too soon, and when the massive wave of motivation hits early on, take it gently. Be kind to yourself, take rest days between lifting sessions.

Give these moves a go at home yourself or shoot this article to a friend to try and let me know how it goes > comment here, email sally.bromley@live.com.au or find me on Instagram @DrSalBromley