Movement
How your body moves — the fundamental patterns, planes, and chains that guide smart training
🎯 Overview
Understanding movement is the bridge between anatomy knowledge and training application. This section covers the fundamental concepts that explain how muscles and joints work together.
Why this matters:
- Patterns tell you what movements to train
- Planes ensure balanced training
- Joint actions explain how exercises work
- Kinetic chains show why exercises transfer to function
- Myofascial lines reveal connections between body regions
📚 Concepts
- Movement Patterns
- Planes of Motion
- Joint Actions
- Kinetic Chains
- Myofascial Lines
Movement Patterns
The 7 fundamental patterns that all human movement derives from.
| Pattern | Examples | Primary Muscles |
|---|---|---|
| Squat | Squats, leg press | Quads, glutes |
| Hinge | Deadlifts, RDLs | Hamstrings, glutes, back |
| Lunge | Lunges, step-ups | Quads, glutes (unilateral) |
| Push | Bench, overhead press | Chest, shoulders, triceps |
| Pull | Rows, pull-ups | Back, biceps |
| Carry | Farmer's walks | Core, grip, full body |
| Rotate | Cable rotations | Obliques, core |
A complete program includes all 7 patterns. Most people over-emphasize push and under-emphasize hinge, pull, and carry.
Planes of Motion
The three planes that describe all movement directions.
| Plane | Divides Body | Movements | Examples |
|---|---|---|---|
| Sagittal | Left/Right | Flexion, Extension | Bicep curl, squat |
| Frontal | Front/Back | Abduction, Adduction | Lateral raise, side lunge |
| Transverse | Top/Bottom | Rotation | Russian twist, cable chop |
Most gym exercises occur in the sagittal plane. Real-life and sports require all three.
Joint Actions
The vocabulary of movement — what joints actually do.
Common Actions:
- Flexion — decreasing joint angle (bending)
- Extension — increasing joint angle (straightening)
- Abduction — moving away from midline
- Adduction — moving toward midline
- Rotation — turning around an axis
- Circumduction — circular movement (combines all)
Understanding joint actions helps you choose exercises that target specific muscles.
Kinetic Chains
How exercises transfer force through the body.
| Type | Definition | Examples | Best For |
|---|---|---|---|
| Open Chain | End segment free | Leg curl, bicep curl | Isolation, rehab |
| Closed Chain | End segment fixed | Squat, push-up | Function, stability |
Closed chain exercises are generally more functional because they train muscles the way they work in real life — against a fixed surface.
Myofascial Lines
How muscles connect through fascia (Anatomy Trains).
The Major Lines:
- Superficial Back Line — Plantar fascia → calves → hamstrings → erector spinae → scalp
- Superficial Front Line — Toe extensors → quads → abs → sternocleidomastoid
- Lateral Line — Peroneals → IT band → obliques → intercostals → SCM
- Spiral Line — Wraps around body, connects rotation
- Deep Front Line — Core stability, breathing, posture
Why this matters: Tightness or weakness in one area affects the entire line. A tight calf can cause hamstring problems. A weak core affects breathing.
🚀 Quick Start
"I want to build a balanced program"
→ Start with Movement Patterns. Ensure you train all 7 patterns weekly.
"I want to understand exercise selection"
→ Read Joint Actions to learn what exercises do at each joint.
"I train mostly in the gym but want better real-world function"
→ Read Planes of Motion and add frontal/transverse plane work.
"I have pain in one area that seems connected to another"
→ Read Myofascial Lines to understand fascial connections.
"I want to know the difference between machine and free weight exercises"
→ Read Kinetic Chains for open vs closed chain concepts.
🔗 How This Connects
| Section | Relationship |
|---|---|
| Muscles | Movement patterns show which muscles work together |
| Joints | Joint actions define what movements each joint allows |
| Physiology | Muscle roles explain agonist/antagonist relationships |
| Exercise Library | Exercises are categorized by pattern and plane |
📊 Section Status
| Page | Status | Notes |
|---|---|---|
| Movement Patterns | ✅ Complete | 7 fundamental patterns |
| Planes of Motion | ✅ Complete | Sagittal, frontal, transverse |
| Joint Actions | ✅ Complete | Complete action vocabulary |
| Kinetic Chains | ✅ Complete | Open vs closed chain |
| Myofascial Lines | ✅ Complete | Anatomy Trains overview |
Use movement concepts to explain exercise selection and program design. When a user asks "why this exercise?", reference patterns and planes. When they report connected pain, check myofascial lines. Movement concepts bridge the gap between anatomy knowledge and practical training.