The 5 Movement Patterns

(Your Strength Training Foundation)

How to train your whole body in a simple, balanced way ensuring you get:

  • full body strength

  • balanced muscle development

  • fewer injuries

  • better real-life function

The 5 Essential Movement Patterns

1. PUSH

Moving weight away from your body

Examples:

  • Push-ups

  • Chest press

  • Shoulder press

Muscles worked:
Chest, shoulders, triceps

Real life:
Pushing a door, getting up off the floor

2. PULL

Pulling weight toward your body

Examples:

  • Rows

  • Lat pulldowns

  • Bicep curls

Muscles worked:
Back, biceps

Real life:
Carrying groceries, pulling something toward you

3. SQUAT

Bending at the knees and hips

Examples:

  • Bodyweight squats

  • Goblet squats

  • Step-ups

Muscles worked:
Quads, glutes

Real life:
Sitting down, standing up, getting off the floor

4. HINGE

Bending at the hips (not the knees)

Examples:

  • Deadlifts

  • Hip thrusts

  • Glute bridges

Muscles worked:
Glutes, hamstrings

Real life:
Picking something up off the ground

5. CORE

Stabilizing and supporting your spine

Examples:

  • Planks

  • Dead bugs

  • Bird dogs

Muscles worked:
Abdominals, deep core stabilizers

Real life:
Balance, posture, protecting your back

How This Fits Into Your Workouts

Option 1: Full Body Workouts (Recommended)

Every well-rounded workout includes:

  • 1–2 lower body movements (squat + hinge)

  • 1 push

  • 1 pull

  • 1 core

This is the simplest and most effective way to:

  • train your whole body

  • build strength evenly

  • stay consistent with fewer workouts per week

Option 2: Upper / Lower Split

If you prefer to break it up:

Upper Body Day

  • Push

  • Pull

  • Core

Lower Body Day

  • Squat

  • Hinge

  • Core

This works well if you’re training more frequently and want to focus on specific areas.

Option 3: Core + Cardio / Mobility Day

On lighter or shorter days, you can focus on:

  • Core work

  • Mobility or flexibility

  • Light cardio or movement

This helps support recovery while still staying active.

Option 4: Short on Time

If you only have 10–20 minutes:

  • Pick 2–3 movements

  • Focus on quality and intensity

    • Example:

      • Squat

      • Push

      • Core