Grunnøvelser

Grunnøvelser, or basic exercises, are simple, foundational movements used to develop essential movement skills, strength, mobility and endurance. They emphasize correct technique and safe execution and serve as building blocks for more advanced training. In physical education, sports conditioning and rehabilitation, grunnøvelser provide a common starting point to establish movement literacy and an adaptable fitness base.

Typical grunnøvelser cover major movement patterns. Lower body exercises include squats and lunges; hip hinges such as glute bridges or deadlifts target the posterior chain. Push movements include push-ups or dumbbell presses, while pulling movements include rows or band pulls. Core stability exercises, such as planks and dead bugs, support trunk control, and locomotor drills like step-ups or controlled marches help coordination and balance. Variations exist to accommodate different ages, abilities and available equipment, ranging from bodyweight to resistance bands or light weights.

In programming, grunnøvelser are used to teach technique before adding load. Progression is achieved by increasing range of motion, tempo, repetitions, or resistance, and by advancing to more complex variations as strength and control improve. In rehabilitation, the same movements can be scaled to protect healing tissues and restore function, with attention to pain or symptoms and professional guidance as needed.

Safety and accessibility notes: begin with a warm-up, focus on neutral joints and controlled breathing, and adapt or substitute movements for injuries or limitations. Keep sessions balanced across major muscle groups.