Three Easy Moves to Do for a Better Workout

You don’t need a complicated workout plan or expensive equipment to get fit. Sometimes, the simplest moves are the most effective—especially when they are done with proper form and purpose. Whether you’re a beginner, returning after a break, or someone looking to refine your fitness routine, a few foundational movements can dramatically improve the efficiency, effectiveness, and safety of your workouts.

This article introduces three easy moves that can upgrade your entire workout routine. These aren’t just warm-up exercises or time-fillers—they’re functional movements designed to build strength, improve coordination, enhance mobility, and support overall body conditioning.

Let’s explore each move in detail, including benefits, proper technique, and how they fit into a well-rounded fitness program.

1. Bodyweight Squat: Mastering the Foundation

Why it matters: Squats are a full-body movement that primarily targets the lower body, especially the quadriceps, hamstrings, glutes, and core. As a compound movement, squats build strength, improve joint flexibility, and support everyday activities like walking, climbing stairs, or lifting heavy objects.

According to the American Council on Exercise (ACE), squatting improves functional movement patterns and is vital for maintaining mobility and preventing injury as you age (ACE, 2021).

How to Perform:

1. Stand with feet shoulder-width apart, toes slightly pointed out.
2. Keep your chest upright, core engaged, and back straight.
3. Lower your body by bending at the hips and knees, like you’re sitting into a chair.
4. Go as low as your flexibility allows—ideally, thighs parallel to the floor.
5. Push through your heels to return to standing.

✅ Beginner Tip: Use a chair as a guide. Tap your glutes on the seat, then rise back up.

Benefits:

• Builds strength in legs and hips.
• Enhances mobility in ankles and knees.
• Promotes better posture and core stability.

Bonus: Once you master bodyweight squats, you can progress to goblet squats or barbell back squats for added resistance.

2. Modified Push-Up: Building Upper Body & Core Strength

Why it matters: Push-ups are one of the best upper-body exercises because they work the chest (pectorals), shoulders (deltoids), triceps, and core all at once. While standard push-ups may be too difficult for some, the modified version (on knees) provides similar benefits with less strain on the joints.

A study published in the Journal of Strength and Conditioning Research found that even modified push-ups offer significant muscle activation in the upper body and can help build the strength needed for full push-ups over time (Cogley et al., 2005).

How to Perform:

1. Begin in a kneeling plank position, hands shoulder-width apart.
2. Keep your body in a straight line from head to knees.
3. Lower your chest toward the floor by bending your elbows.
4. Press back up until your arms are fully extended.

✅ Form Tip: Don’t let your back sag or your head drop—keep your neck in line with your spine.

Benefits:

• Strengthens the chest, arms, and shoulders.
• Trains the core for better spinal support.
• Prepares you for more advanced push-up variations.

As you progress, move to full push-ups or try incline push-ups (hands on a bench) for a transitional step.

3. Glute Bridge: Activate Your Posterior Chain

Why it matters: Sitting for hours a day weakens the glutes, tightens the hip flexors, and leads to poor posture. The glute bridge is a simple but effective way to strengthen the glutes, hamstrings, and lower back, while also enhancing pelvic stability.

According to research in the Journal of Physical Therapy Science, glute bridges are especially useful in rehabilitation and posture correction because they target key stabilizing muscles without placing stress on the spine (Kim et al., 2015).

How to Perform:

1. Lie on your back with knees bent, feet flat on the floor, hip-width apart.
2. Keep your arms at your sides, palms down.
3. Engage your core and squeeze your glutes to lift your hips off the ground.
4. Pause at the top, then lower slowly back down.

✅ Form Tip: Don’t arch your back. The power should come from the glutes, not the lower spine.

Benefits:

• Activates and strengthens glutes and hamstrings.
• Reduces risk of lower back pain.
• Improves hip mobility and posture.

Variation: Try single-leg glute bridges to challenge balance and unilateral strength.

How to Incorporate These Moves Into Your Routine

These three exercises can be used:

• As a warm-up to prepare for a workout.
• As a standalone circuit for beginners or those short on time.
• As accessory work after a strength-training session.

Sample Beginner Routine (15–20 mins):

✅ Repeat this 3x/week to improve overall strength, mobility, and endurance.

Final Thoughts

Sometimes, the simplest exercises are the most powerful. These three easy moves—the squat, modified push-up, and glute bridge—form a solid foundation for any fitness level. They teach your body proper mechanics, activate essential muscle groups, and lay the groundwork for more advanced workouts.

By integrating these movements consistently, you’ll not only improve your physical performance but also build the confidence and resilience needed to stick with your fitness journey long-term.

So next time you’re overwhelmed by complex routines, come back to these basics. Because with the right form and consistency, simple equals strong.

References:

1. American Council on Exercise (ACE). (2021). The Basics of Functional Movement. https://www.acefitness.org
2. Cogley, R. M., et al. (2005). Comparison of muscle activation using various push-up modalities. Journal of Strength and Conditioning Research.
3. Kim, M. H., et al. (2015). Effect of glute bridge exercise on posture and pelvic stabilization. Journal of Physical Therapy Science.

💬 Which of these moves is part of your current routine? Share your favorite variations or ask your form questions in the comments!