Basic Movement Patterns

What I’ve come to learn during these past few years from studying about fitness is that there are these 5 basic movement patterns around which all exercises are based. These 5 movement patterns are what mimics our daily activities and and thus understanding this connection makes their application much more fruitful.

These 5 movement patterns are : Squat, Hinge, Push (vertical & horizontal), Pull (vertical & horizontal), Unilateral. Some people count twisting and gait as movement patterns but I feel they can be a combination of the 5 basic ones so i’ll focus on those.

Think of some of the activities we do during the day and how it correlates with the exercises we do at the gym.

Squat: Sitting or getting up from a chair.

Hinge: Picking up a pen or an object from the floor.

Push: Pushing a door.

Pull: Pulling a car door.

Unilateral: Walking/Running.

So next time you are pushing those dumbells or doing that squat think how strengthening your muscles now will be helpful when you are doing your activities of daily living(ADOL) later.

Sample workout using the 5 movement patterns including progressions