7 Essential Movement Patterns for a Balanced Workout Routine
Whether you're a seasoned fitness enthusiast or just starting out, it's important to understand the essential movement patterns that make up human movement. Incorporating these patterns into your workout routine can help you achieve better overall fitness and reduce the risk of injury. In this article, we will explore the seven basic movement patterns and how you can incorporate them into your fitness regimen.
Squat: Build Lower Body Strength and Improve Balance The squat is a fundamental movement that targets the muscles in the legs, hips, and core. Whether performed with or without weight, squats are a great exercise for building lower body strength and improving balance. Make sure to keep proper form and gradually increase weight for best results.
Hinge: Build Strength and Stability in Lower Back and Hips The hinge movement pattern primarily targets the muscles in the hips and back. Bending at the hips while keeping the knees relatively straight can help you build strength and stability in your lower back and hips. Incorporate hinge exercises with or without weight into your routine for best results.
Lunge: Build Lower Body Strength and Stability The lunge targets the muscles in the legs and hips. Taking a step forward and lowering the body until the thigh is parallel to the ground is a great exercise for building lower body strength and stability. Try incorporating lunges into your workout routine with or without weight.
Push: Build Upper Body Pressing Strength The push movement pattern targets the muscles in the chest, shoulders, and triceps. Pushing weight away from the body with exercises such as push-ups or chest presses can help you build upper body strength and muscle mass.
Pull: Build Upper Body Pulling Strength The pull movement pattern targets the muscles in the back, shoulders, and biceps. Exercises such as pull-ups or rows can help you build upper body strength and muscle mass. Incorporate these exercises into your workout routine to balance out your push exercises.
Twist: Build Core Stability and Strength The twist movement pattern targets the muscles in the core and trunk. Twisting the torso with exercises such as Russian twists or wood chops can help you build core stability and strength. Incorporating these exercises into your routine can help you achieve a well-rounded workout.
Gait: Improve Overall Movement Efficiency and Cardiovascular Health Gait is the pattern of movement we use when we walk, run, or jump. It involves the coordinated use of our lower body, core, and upper body. Incorporating gait exercises such as running, jumping rope, or plyometrics into your routine can help you improve overall movement efficiency and cardiovascular health.
Incorporating these seven movement patterns into your workout routine can help you achieve better overall fitness and reduce the risk of injury. Remember to always perform exercises with proper form and gradually increase the weight or resistance as your strength and fitness level improves.
Which of these movement patterns is your favorite to incorporate into your workouts? Let us know in the comments below!
- Clark, M. A., Lucett, S. C., & Sutton, B. G. (Eds.). (2014). NASM essentials of personal fitness training. Lippincott Williams & Wilkins.
- National Academy of Sports Medicine. (2019). The Optimum Performance Training (OPT) model. https://blog.nasm.org/opt/opt-model-energy-system-development/.