Crossfit exercises are intense, and the movements are often challenging to learn for beginners. But as long as you take it slow, work on form and avoid going too heavy, these exercises are a great addition to any routine.

Crossfit is all about functional movement and using your entire body to move. It is known for promoting weight loss, increasing strength and endurance and helping you move better throughout your daily life. If done incorrectly, these exercises can lead to serious injuries. Shoulder injuries from clean and jerks, which involve lifting a barbell all the way over your head; back injuries from deadlifts or heavy squats; knee and ankle injuries from running and jumping on boxes.

Unlocking the Power of CrossFit Exercises: A Comprehensive Workout Guide

Fortunately, many of these movements can be broken down into segments that are easier to learn for beginners. These 10 beginner CrossFit exercises will help you build the foundations for your fitness.

1. Squat

Squats are one of the most effective strength exercises in CrossFit, as they activate the butt muscles (the gluteus maximus); the quadriceps muscles (rectus femoris, vastus lateralis and vastus medialis obliquus); and the hip flexors (iliotibial band and adductor magnus). A squat also challenges your balance and core, and can challenge your knees, hamstrings and lower back if you lift too much weight.

2. Pull-up

Pull-ups are an essential CrossFit exercise that targets your upper back and shoulders. They also require a good amount of grip strength and can help to develop functional mobility in the shoulder joint. When performing this beginner CrossFit exercise, make sure you press your palms into the bar and contract your core to drive your legs forward and create momentum. Avoid bending your neck or looking up at the bar to prevent injury.