When it comes to building strength, improving mobility, and staying injury-free, your workout shouldn’t just be about random exercises. The best programs are built on foundational movement patterns—the ways your body naturally moves in daily life. Training these patterns ensures you’re not just getting stronger in the gym, but also more capable in everyday activities like climbing stairs, carrying groceries, or playing with your kids.
Below are the five essential movement patterns every exercise program should include.
1. Squat – Building Lower Body Power
The squat is a fundamental movement that mimics sitting and standing. It develops strength in your quadriceps, glutes, hamstrings, and core while also reinforcing hip and ankle mobility.
Examples: Bodyweight squats, goblet squats, barbell back squats.
Everyday carryover: Getting out of a chair, standing from the floor, using the toilet.
2. Hinge – Protecting the Back & Unlocking Strength
The hip hinge teaches you to move from the hips instead of the lower back, which is critical for preventing injury. This movement pattern engages the glutes and hamstrings while strengthening the posterior chain.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Everyday carryover: Picking up a box, lifting groceries, bending to tie shoes.
3. Push – Upper Body Strength & Stability
Pushing patterns build strength in the chest, shoulders, and triceps, while also promoting stability in the shoulder joint. These movements can be performed horizontally or vertically.
Examples: Push-ups, bench press, overhead press.
Everyday carryover: Pushing open a heavy door, putting luggage in an overhead compartment.
4. Pull – Balancing the Upper Body
Pulling movements strengthen the muscles of the back, biceps, and rear shoulders. They also counteract the forward-rounded posture that comes from too much sitting and screen time.
Examples: Rows, pull-ups, lat pull-downs.
Everyday carryover: Pulling open a door, carrying a bag, climbing.
5. Carry – Functional Strength in Motion
Loaded carries are often overlooked but are among the most functional movements you can train. They build grip strength, shoulder stability, and total-body endurance.
Examples: Farmer’s carry, suitcase carry, overhead carry.
Everyday carryover: Carrying groceries, moving furniture, holding a child.