Basic Movement Patterns: The Foundation of All Exercise

The Six Patterns

All exercises are variations of six fundamental movements. Master these patterns and you can perform any exercise safely.

Squat Pattern

Bending at knees and hips together.

• Basic: Bodyweight squat
• Progression: Goblet squat, barbell squat
• Key points: Knees track over toes, chest up, full depth

Hinge Pattern

Bending at hips with minimal knee bend.

• Basic: Romanian deadlift with bodyweight
• Progression: Kettlebell deadlift, barbell deadlift
• Key points: Flat back, push hips back, feel hamstring stretch

Push Pattern

Pressing away from body.

• Horizontal: Push-ups, bench press
• Vertical: Overhead press, pike push-ups
• Key points: Stable shoulders, full range of motion

Pull Pattern

Pulling toward body.

• Horizontal: Rows of all types
• Vertical: Pull-ups, lat pulldowns
• Key points: Lead with elbows, squeeze shoulder blades

Lunge Pattern

Single-leg stance work.

• Basic: Forward and reverse lunges
• Progression: Walking lunges, Bulgarian split squats
• Key points: Front knee over ankle, upright torso

Core/Carry

Stabilization and anti-movement.

• Basic: Planks, dead bugs
• Progression: Loaded carries, Turkish get-ups
• Key points: Neutral spine, brace core

Conclusion

Build your training on these six patterns. Every exercise is a variation. Master the basics before adding complexity.