The 6 Foundational Movement Patterns: Why They Matter and How to Train Them
- Nicole Ballantyne
- Feb 10
- 2 min read
Whether you’re lifting weights, playing with your kids, or simply getting off the couch—your body relies on a core set of movement patterns. These patterns are the foundation of how we move, and they influence everything from performance to posture to injury prevention.
Let’s break down the 6 foundational movement patterns and explore why they matter—for both daily life and training.
1. Squat – Knee-Dominant Power
The squat is a fundamental human movement. We use it when we sit down, get up, crouch, or lift. It's knee-dominant, meaning the primary movement comes from bending the knees while keeping a neutral spine.
Why it matters:
Strengthens glutes, quads, hamstrings, and core
Supports daily activities like sitting and standing
Improves hip and ankle mobility
Examples: Bodyweight squats, goblet squats, split squats
2. Hinge – Hip-Driven Movement
The hip hinge is all about bending at the hips while keeping the spine straight. It’s essential for lifting objects safely and for powerful athletic movements.
Why it matters:
Targets glutes, hamstrings, and low back
Reinforces proper lifting mechanics
Reduces stress on the lower back
Examples: Deadlifts, glute bridges, good mornings
3. Lunge – Single-Leg Stability
Lunges train your body in an offset, single-leg position—just like walking, climbing stairs, or stepping off a curb.
Why it matters:
Improves balance and coordination
Builds single-leg strength and control
Addresses left/right asymmetries
Examples: Forward/backward lunges, step-ups, Bulgarian split squats
4. Push – Upper Body Force Production
Push movements train your ability to generate force away from your body. You use this when you push open a door or move furniture.
Why it matters:
Builds strength in shoulders, chest, and triceps
Supports posture and shoulder health
Helps with pushing tasks in everyday life
Examples: Push-ups, overhead press, incline press
5. Pull – Upper Back and Postural Strength
Pulling strengthens your posterior chain and helps balance out the pushing we often do too much of (especially with today’s tech-heavy posture).
Why it matters:
Improves shoulder stability and posture
Builds back and biceps
Essential for lifting and pulling tasks
Examples: Rows, pull-ups, resistance band pulls
6. Carry – Core and Total Body Control
Loaded carries challenge your ability to stabilize under load—while walking, balancing, or simply holding an object.
Why it matters:
Builds full-body stability and coordination
Improves grip strength and core control
Mirrors real-world movements like carrying groceries or kids
Examples: Farmer’s carry, suitcase carry, overhead carry
The Bottom Line
Training these 6 movement patterns ensures you're building a well-rounded, functional body—one that moves better, feels better, and stays resilient over time.
Whether you’re recovering from an injury, preventing one, or just trying to feel stronger in your daily life, these are the movements to prioritize.
Want to Improve How You Move?
If you're not sure where to start, or you feel pain with any of these patterns, book an appointment or movement assessment at the clinic. I’ll help you move better—with strength, mobility, and confidence.
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