Where to Start With Exercise: 6 Foundational Movements for Strength + Mobility
Hi, I’m Grace — Pilates Instructor, Stretch Therapist, and Personal Trainer based in the South Bay. This week my intention is to offer a solution to one of the most common questions I’ve heard from clients over the years:
“Where do I start?”
When beginning a new movement routine, the temptation is often to go all in — more frequency, more intensity, more commitment. While that can produce short-term results, it rarely gives back in the medium or long term. Doing too much, too soon (or simply doing the wrong things) often leads to poor adherence, compensatory movement patterns and, in some cases, injury.
I’m here to encourage an approach that focuses first on foundations: developing safe and effective movement patterns, building consistency, understanding the how and why of movement, and allowing progression to unfold steadily rather than explosively.
The good news?
This doesn’t require fancy equipment, an expensive gym membership, or long hours of training. With the right knowledge and attention to technique, you can establish excellent foundational patterns at home. From there, you can explore exercise variation and intensity to build a routine grounded in Stability and Strength.
Why Foundations Matter
It may sound like an obvious question — none of us would expect a house to be built (and remain standing) without solid foundations. However, when it comes to our bodies, foundational work is often overlooked or skipped.
At a fundamental level, we need to reinforce our structure — the skeletal system — to ensure it is moving correctly and without unnecessary restrictions. We also need to consider posture, as loading strength or volume onto poor posture only reinforces unhelpful mechanics.
Skipping the step of establishing movement foundations will cost you at some point.
In many cases, it can inhibit your progress and limit your movement potential or result in injury.
In short: if you are a beginner or returning to exercise, you need to begin cultivating awareness of how your body moves through space (proprioception) and learn to execute fundamental movement patterns to the best of your ability.
Once this a strong and stable foundation is established you will safely be able to transition to many different forms of exercise.
The 3 Foundations (you actually need)
Before layering intensity, volume, or complexity onto your workouts, your body needs three foundational capacities: Stability, Strength, and Mobility. These are the building blocks that help you move efficiently, safely, and with more confidence.
STABILITY
Stability is your ability to control your joints through movement. It allows you to maintain alignment, resist unwanted motion, and create a solid base for strength. Without stability, your body compensates and reinforces inefficient patterns.
STRENGTH
Strength is your ability to produce force efficiently. It gives your body the capacity to handle everyday tasks (and exercise) without strain. When approached progressively, strength supports posture, supports bone health, and makes movement feel easier and more resilient over time.
MOBILITY
Mobility is your ability to access comfortable, usable range of motion. It combines joint range, muscle flexibility, and control. When mobility is limited, you often have to “borrow” movement from somewhere else in the body, which can lead to tightness or discomfort.
These three capacities form the foundation of a sustainable, long-term movement practice and for more good news … they can all be developed at home with simple exercises and an emphasis on technique!
1. Bridge
Targets: Glutes, hamstrings, core alignment and engagement.
Foundational role: Hip hinge + posterior chain activation + stability
Modern life puts the posterior chain to sleep. Bridge work helps restore this pattern by teaching the body how to hinge at the hips while keeping the ribs and pelvis aligned. This becomes essential for everything from strength training to daily lifting tasks.
2. Bodyweight Squat
Targets: Mobility: Hips, knees, ankles. Glute engagement.
Foundational role: Essential daily movement + load tolerance + mobility
Few movements are more universally needed.
Squatting supports standing, sitting, lifting, and balance. A beginner squat reinforces ankle and hip mobility, knee tracking, and foot stability.
Load can be added later to improve strength.
3. Half-Kneeling Shoulder Rotations
Targets: Shoulder joint + scapula
Foundational role: Shoulder stability + overhead mobility + proprioception.
Shoulders thrive when both the joint and the shoulder blade move well together. This half-kneeling position encourages overhead mobility, rib-pelvis alignment, and balance through the hips.
It’s a simple way to support a joint that is often overused yet under-trained.
4. Down Dog → Plank Transitions
Targets: Core, shoulders, wrists + posterior chain stretch
Foundational role: Strength + length + control
This sequence teaches the body to coordinate multiple systems at once. Down Dog lengthens the backside of the body while Plank builds shoulder and core strength. The transition between the two requires control, making it far more valuable than holding either position in isolation.
5. Back-Line Activation (Superman or Scapular Retractions)
Targets: Upper back, spinal extensors
Foundational role: Postural strength + balance between front/back body
Most beginners are strong through the front of their body and underactive through the back.
Activating the posterior chain helps rebalance posture and reduce compensations. Even minimal activation work can make strength training safer and more effective long term.
6. Hip CARs (Controlled Articular Rotations)
Targets: Hip capsule
Foundational role: Joint health + rotational mobility + awareness
The hip is a major load-bearing joint, yet we rarely train it through full, controlled range. CARs improve rotation, lubricate the joint, and build awareness of how the hip moves relative to the pelvis. This is foundational for both daily life and heavier training.
Bonus: Breathing + Pelvic Tilts (Supine)
Targets: Diaphragm, pelvic floor, deep core
Foundational role: Breathwork + stability strategy
Breathing isn’t just relaxation—it’s part of the core stabilization system. Supine pelvic tilts with breath help coordinate diaphragm and pelvic floor, improve rib positioning, and teach core engagement without bracing. It’s an ideal primer before movement.
What now?
If after reading this you would like to learn how to perform these movements correctly, or want simple video demos to follow along with, I am here to support you.
Just reach out — you don’t have to navigate the early stages of training alone!
