It is of utmost importance that beginners master proper form prior to adding extra load. In the video below, I showcase what I believe to be the 3 most basic lower body movement patterns – box squats, RDLs, and glute bridges. I have all my beginners practice these patterns at home as homework. The more time you spend practicing these drills, the quicker you’ll master the movements and the faster you’ll be able to add load and progress. But you must lay down a foundation of quality movement prior to building on that base. Here’s the video:
If you know a beginner who is considering embarking upon an exercise regimen, send them this link and tell them to watch the video. They need to start practicing these movements so they learn to sit back, use their hips, keep the spine stable, fire their glutes, etc. This is the starting point for beginners, and mastery of these drills is vital for future lifting success.