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Movement Patterns

Overview​

Movement patterns are fundamental categories of human movement that form the basis for all physical activity, from daily tasks to athletic performance. Rather than focusing on individual muscles in isolation, movement patterns describe how the body coordinates multiple muscle groups and joints to accomplish specific types of motion.

Understanding movement patterns provides a practical framework for:

  • Training design: Ensuring balanced development across all fundamental movement capabilities
  • Exercise selection: Choosing exercises that address specific pattern deficiencies
  • Injury prevention: Identifying and correcting movement imbalances before they cause problems
  • Performance enhancement: Building strength and skill in the patterns most relevant to your sport or activities
  • Movement assessment: Evaluating quality and identifying limitations systematically

The pattern-based approach bridges the gap between anatomical knowledge and practical application. While understanding individual muscles is valuable, most human activities require coordinated patterns involving multiple muscle groups working synergistically. Training movements, not just muscles, develops more functional and transferable strength.

The 7 Fundamental Patterns​

These seven patterns encompass the vast majority of human movement. Mastering each pattern through its full range and loading spectrum builds comprehensive physical capability.

Squat (Knee-Dominant Vertical Push)​

The squat pattern involves lowering the body by bending the knees and hips simultaneously, then returning to standing. It's characterized by knee flexion dominating the movement, with the torso remaining relatively upright.

Primary Muscles Involved:

  • Quadriceps (knee extension)
  • Glutes (hip extension)
  • Adductors (hip stabilization)
  • Erector spinae (torso stabilization)
  • Core musculature (anti-flexion and anti-rotation)

Key Exercises:

  • Bodyweight squat
  • Goblet squat
  • Front squat
  • Back squat
  • Overhead squat
  • Bulgarian split squat (squat-dominant variation)
  • Box squat
  • Pause squat

Common Faults:

  • Knee valgus: Knees caving inward, indicating weak hip abductors or poor motor control
  • Heel lift: Rising onto toes due to limited ankle mobility or poor weight distribution
  • Excessive forward lean: Torso angle too horizontal, often from limited ankle mobility or weak quads
  • Incomplete depth: Not reaching adequate depth due to mobility restrictions or motor control issues
  • Lumbar flexion: Lower back rounding at bottom of squat (butt wink)

Progressions:

Pattern Combinations​

While the seven fundamental patterns provide a useful framework, real-world movements rarely exist in isolation. Most athletic and daily activities involve multiple patterns executed simultaneously or in rapid sequence.

Common Pattern Combinations​

Clean (Hinge + Pull + Squat) The clean begins with a hinge pattern (deadlift from floor), transitions to an explosive pull (vertical pull component), and finishes with a front squat catch position. This triple-pattern combination makes it one of the most comprehensive full-body exercises.

Turkish Get-Up (Multiple Patterns) This movement includes rotational stability, single-leg strength (lunge pattern), vertical push, and carry components—all integrated into a single complex sequence that demands total-body coordination.

Thruster (Squat + Vertical Push) Combining a front squat with an overhead press, the thruster links lower-body knee dominance with upper-body vertical pushing, creating a demanding metabolic challenge.

Renegade Row (Push + Anti-Rotation + Pull) Maintaining a push-up plank position while rowing creates simultaneous demands for horizontal pull strength and anti-rotational core stability.

Real-World Applications​

Training Pattern Combinations​

Complexes and Combinations: Programming exercises that blend patterns can improve movement quality, work capacity, and pattern transition ability. Examples include:

  • Squat to press: Combines knee-dominant squat with vertical push
  • Deadlift to row: Links hip hinge with horizontal pull
  • Lunge to rotation: Integrates single-leg stability with rotational power
  • Carry to overhead press: Transitions from anti-lateral flexion to vertical push

Supersets for Pattern Balance: Pairing antagonistic or complementary patterns in supersets ensures balanced development:

  • Push + Pull (horizontal or vertical)
  • Squat + Hinge
  • Carry + Rotation
  • Lunge + Anti-rotation

This approach maximizes training efficiency while maintaining balanced stress across all fundamental patterns.

Assessing Pattern Quality​

Evaluating movement quality within each pattern helps identify limitations, asymmetries, and injury risks. Assessment can range from simple self-evaluation to detailed professional analysis.

Key Assessment Criteria​

Range of Motion:

  • Can you achieve the expected depth/range for the pattern?
  • Is range symmetrical (for unilateral patterns)?
  • Where do you experience restriction?

Movement Quality:

  • Do you maintain neutral spine alignment?
  • Can you control the eccentric (lowering) phase?
  • Are there visible compensations (valgus, rotation, weight shift)?

Loading Tolerance:

  • Can you maintain quality under load?
  • At what load does form break down?
  • Is there pain or discomfort?

Unilateral Symmetry:

  • For single-leg and single-arm patterns, is performance similar on both sides?
  • Are there visible differences in control, range, or strength?

Simple Self-Assessment Protocol​

  1. Unloaded pattern: Perform the pattern with bodyweight only
  2. Video record: Film from multiple angles
  3. Evaluate criteria: Check range, alignment, control, and symmetry
  4. Add light load: Retest with minimal external load
  5. Note breakdown points: Identify where quality degrades

Common Limitations by Pattern​

PatternCommon LimitationTypical Cause
SquatDepth restrictionAnkle mobility, hip mobility
HingeLumbar flexionHamstring mobility, motor control
LungeKnee valgusHip abductor weakness, motor control
Vertical PushLimited overhead rangeThoracic mobility, shoulder mobility
Vertical PullIncomplete rangeLat strength, scapular control
CarryLateral leanCore stability, grip strength
RotationAsymmetryPrevious injury, sport-specific adaptation

Programming with Patterns​

Using movement patterns as a programming framework ensures balanced development, prevents overuse, and addresses individual needs systematically.

Pattern-Based Program Template​

A balanced weekly program should include all seven patterns with appropriate frequency and volume distribution.

Sample 3-Day Full-Body Split:

Day 1:

  • Squat pattern (primary): Front squat 4x6
  • Horizontal pull (primary): Barbell row 4x8
  • Vertical push (accessory): DB overhead press 3x10
  • Carry (finisher): Farmer's carry 3x40m

Day 2:

  • Hinge pattern (primary): Romanian deadlift 4x6
  • Vertical pull (primary): Pull-ups 4x6-8
  • Horizontal push (accessory): Push-ups 3x12
  • Anti-rotation (core): Pallof press 3x10/side

Day 3:

  • Lunge pattern (primary): Bulgarian split squat 3x8/leg
  • Horizontal push (primary): Bench press 4x6
  • Vertical pull (accessory): Lat pulldown 3x10
  • Rotation (finisher): Medicine ball slams 3x10

Pattern Frequency Guidelines​

PatternMinimum Weekly FrequencyOptimal for Most
Squat1x2x
Hinge1x2x
Lunge1x2x
Horizontal Push1x2x
Horizontal Pull1x2-3x
Vertical Push1x1-2x
Vertical Pull1x2-3x
Carry1x1-2x
Rotation/Anti-rotation2x3x

Note: Horizontal and vertical pull often require higher frequency due to modern postural demands and typical push-pull imbalances.

Addressing Individual Needs​

For Pattern Deficiencies:

  • Increase frequency of weak pattern to 3x/week
  • Use pattern as primary movement (first in session)
  • Include multiple variations throughout the week
  • Reduce volume on strong patterns temporarily

For Sport-Specific Demands:

  • Emphasize patterns most relevant to sport
  • Include power variations of key patterns
  • Maintain minimum frequency for non-sport patterns
  • Address sport-induced imbalances (e.g., rotational athletes need extra anti-rotation)

Common Imbalances​

Certain patterns tend to be overemphasized or underemphasized in typical training programs, leading to predictable imbalances.

Push-Pull Imbalance​

The Problem: Many programs overemphasize pushing (bench press, shoulder press) relative to pulling. This creates:

  • Internal shoulder rotation dominance
  • Scapular protraction bias
  • Increased shoulder injury risk
  • Poor posture (rounded shoulders)

The Solution:

  • Use 1:1 push-pull ratio at minimum
  • For most people, 2:3 or 1:2 push-pull ratio is better
  • Include both horizontal and vertical pulls
  • Prioritize pulling in exercise order occasionally

Quad-Dominant Training​

The Problem: Excessive squatting without adequate hinging creates:

  • Quad-hamstring strength imbalances
  • Reduced hip extension strength
  • Potential knee stress
  • Weak posterior chain

The Solution:

  • Balance squat and hinge patterns 1:1 or favor hinging slightly
  • Include bilateral and unilateral hinge variations
  • Don't neglect hamstring-specific work
  • Test and track hip extension strength

Bilateral Bias​

The Problem: Programs dominated by bilateral movements (back squat, deadlift, bench press) without single-leg work lead to:

  • Hidden side-to-side imbalances
  • Reduced stability and balance
  • Functional strength gaps
  • Injury risk when actual demands are unilateral

The Solution:

  • Include at least one unilateral lower-body pattern per session
  • Test single-leg strength regularly
  • Address asymmetries when >15% difference exists
  • Progress single-leg loading systematically

Neglected Patterns​

Commonly Undertrained:

  1. Carries: Often skipped entirely despite massive functional carryover

    • Fix: End 1-2 sessions per week with carry variations

  2. Anti-rotation: Reduced to token core work

    • Fix: Include dedicated anti-rotation exercise 2-3x/week

  3. Horizontal pull: Overrun by vertical pull popularity

    • Fix: Ensure equal horizontal and vertical pull volume

  4. Single-leg hinge: Replaced by bilateral hinging exclusively

    • Fix: Program single-leg RDL or single-leg hip thrust weekly

Sport-Specific Imbalances​

Rotational Athletes (baseball, golf, tennis):

  • Develop rotation dominance on one side
  • Need extra anti-rotation work
  • Require intentional contralateral rotation training

Running/Cycling:

  • Excessive sagittal plane movement
  • Weak lateral and rotational stability
  • Need frontal and transverse plane emphasis

Overhead Athletes (swimming, volleyball):

  • Shoulder internal rotation dominance
  • Need extensive horizontal pulling
  • Require shoulder external rotation work

Sources​

Foundational Texts:

  • Boyle, M. (2016). New Functional Training for Sports (2nd ed.). Human Kinetics.
  • Cook, G. (2010). Movement: Functional Movement Systems. On Target Publications.
  • McGill, S. (2015). Back Mechanic. Backfitpro Inc.

Research Articles:

  • Schoenfeld, B. J., et al. (2020). "Resistance Training Volume Enhances Muscle Hypertrophy." Medicine & Science in Sports & Exercise.
  • Suchomel, T. J., et al. (2018). "The Importance of Muscular Strength." Sports Medicine, 48(4), 765-785.

Applied Resources:

  • Physical Preparation Summit proceedings (various years)
  • Strength and conditioning certifications (NSCA, CSCS)
  • Movement assessment systems (FMS, SFMA)