1. Squats: The Foundation of Lower-Body Strength

Squats strengthen your legs, glutes, and core — the muscles you rely on for walking, climbing stairs, and staying stable. Start with bodyweight squats before adding dumbbells or a barbell.
Key tips:

• Keep your chest lifted.

• Sit back as if you’re lowering into a chair.

• Keep your knees tracking over your toes, not collapsing inward.
  When done properly, squats build strength that carries into every other exercise.

2. Hip Hinge: The Move That Protects Your Back

Before you deadlift, you need to learn how to hip hinge. It teaches you to bend from the hips instead of rounding your spine. This protects your lower back and builds strong hamstrings and glutes.
How to practice:

• Keep your back flat.

• Push your hips behind you.

• Bend your knees slightly.
  This movement becomes the foundation for deadlifts, kettlebell swings, and safer everyday bending.

3. Push-Ups: Upper-Body Strength Without Equipment

Push-ups work your chest, shoulders, arms, and core — all at once. If full push-ups feel too difficult, start on your knees or use an incline like a bench or countertop. The goal is to maintain a straight line from shoulders to hips.
Keep in mind:

• Hands under shoulders

• Elbows at about 45 degrees

• Controlled movement up and down
  Push-ups build strength quickly and improve posture.

4. Rows: Balancing Out Your Upper Body

Most people are stronger in the front of their body than the back. Rows fix that by strengthening your upper back and improving shoulder stability. You can use dumbbells, resistance bands, or a cable machine.
Form cues:

• Keep your shoulders down and back

• Pull with your elbows, not your hands

• Squeeze your shoulder blades together
  Rows are essential for healthy posture and preventing neck and shoulder tension.

5. Planks: Building a Strong, Stable Core

Planks strengthen your entire midsection — not just the “abs.” A strong core supports every movement you make, from lifting weights to sitting properly at your desk.
Tips for better form:

• Keep your hips level

• Engage your glutes

• Don’t let your lower back sag
  Start with 20–30 seconds and build up from there.

6. Lunges: Strength + Balance in One Move

Lunges build single-leg strength, balance, and stability. They’re great for evening out strength differences between your left and right sides.
To get them right:

• Take a long step
   

• Bend both knees to 90 degrees
   

Keep your torso upright
Start slow and focus on control.