Movement patterns are part of everyday life, whether you realize it or not. Bending over to pick something up off the ground is a hinge movement. Walking is a locomotion movement. I could go on and on, but I think you get the idea. Understanding basic movement patterns can help when designing effective workout programs, injury prevention, and identifying problem areas.
These patterns are going to help build a foundation for functional movement, which will, in turn, help with all physical activities, including on an athletic field and in the gym.
As a little bonus, we’ve also included some of the more targeted movement patterns that you may see in bodybuilding routines.
Classifying Basic Movement Patterns
So, how do we determine what a movement pattern consists of? Typically, these patterns are categorized based on one of the three following criteria:
The primary movement direction
The dominant joint or muscle group involved
The overall objective of the exercise
Movement Direction
The direction in which the body or limbs move will be the basic aspect of classifying movement patterns. For example, pull-ups or overhead presses could be considered vertical movements (although one is pulling and the other is pushing).
By categorizing movements based on direction, we can ensure that programs are balanced and target all planes of motion to avoid imbalances and overuse injuries.
Primary Joint Lever
Another way to classify movement patterns is by identifying the primary joint that acts as the lever during the exercise. This approach is helpful in understanding which part of the body is responsible for moving the load and how the movement is executed. For example, the elbow joint is the primary lever during a triceps extension.
Classifying movements by joint involvement helps in creating programs that target specific areas for development and injury prevention.
Relative Joint Forces
In some cases, an exercise is classified by considering which joint experiences the greatest relative force, even if another joint handles a larger absolute load. This classification is particularly relevant in exercises involving multiple joints, but one joint is under significant strain relative to its capacity. Think of a Bulgarian split squat: The hip, knee, and ankle are involved, and while the hip joint can handle the higher load due to positioning, the knee experiences a higher relative joint force.
This approach helps coaches and athletes understand the demands on specific joints during complex movements, allowing for better program adjustments and injury risk management.
What Are Some Examples of Movement Patterns?
The movement patterns covered in this section are typically seen in an athlete’s training program or for someone focused on functional training rather than bodybuilding.
Locomotion Movement
Locomotion refers to movements that propel the body from one place to another. These movements are essential for functional fitness, involving activities that mimic everyday movements.
Walking/Running
Jumping
Swimming
Hopping
Climbing
Hinge Movement
The hinge movement pattern primarily targets the posterior chain, including the glutes, hamstrings, and lower back. This pattern is crucial for developing strength and power in the lower body and preventing injuries.
Deadlift
Romanian Deadlift
Kettlebell Swing
Good Morning
Hip Thrust
Squat Movement
The squat pattern involves bending the knees and hips to lower the body, engaging multiple muscle groups in the lower body and core. Squats are fundamental for building lower body strength and improving mobility.
Back Squat
Front Squat
Goblet Squat
Split Squat
Box Squat
Push Movement
Push movements involve extending the arms away from the body, typically working the chest, shoulders, and triceps. These movements are essential for upper body strength and function. Push movements can be broken down further into two movement patterns; horizontal or vertical movements.
Horizontal Push Exercises
Bench Press
Push-Up
Incline Chest Press
Dumbbell Fly
Skullcrushers
Vertical Push Exercises
Overhead Press
Seated Military Press
Arnold Press
Push Press
Landmine Press
Pull Movement
Pull movements involve bringing resistance toward the body, working the back, biceps, and forearm muscles. These movements are vital for balanced upper body strength. Just like push movements, pull movements can be divided into horizontal and vertical categories.
Horizontal Pull Exercises
Bent-Over Row
Renegade Row
T-Bar Row
Meadow Row
Dumbbell Row
Vertical Pull Exercises
Pull-Up
Lat Pulldown
Chin-Up
Assisted Pull-Up Machine
Band-Assisted Pull-Up
Rotational Movement
Rotational movements involve twisting the torso and are crucial for developing core strength and stability. They also enhance athletic performance and functional fitness. Anyone who has ever had a back spasm from turning to grab shampoo in the shower knows how important these movements are to keeping mobile.
Russian Twist
Cable Woodchop
Medicine Ball Rotational Throw
Landmine Rotation
Standing Cable Rotation
Anti-Rotatational Movement
Anti-rotational movements challenge the core to resist rotation, improving stability and preventing injuries. These exercises are crucial for core strength and functional stability. Just like it’s essential to be able to turn, it’s also crucial to resist forces trying to make you turn.
Pallof Press
Dead Bug
Single-Arm Farmer’s Carry
Renegade Row
Related: Best Rotational & Anti-Rotational Exercises
Going Even Deeper Into Movement Patterns
In addition to the previous movement patterns, certain less common patterns are essential for isolation exercises and specific training goals. These patterns are typically more focused on individual muscles or small muscle groups rather than the large, compound movements covered above.
Hip-Dominant Movement
Hip-dominant movements emphasize the muscles around the hips, particularly the glutes and hamstrings. These exercises often overlap with hinge movements but can be more isolated.
Glute Bridge
Hip Thrust
Single-Leg Deadlift
Kettlebell Swing
Cable Pull-Through
Knee-Dominant Movement
Knee-dominant movements primarily engage the quadriceps, often involving exercises that focus on knee extension and flexion. Remember the explanation about the primary joint lever? In these cases, the knee would fall into that category.
Leg Extension
Leg Curl
Step-Up
Split Squat
Leg Press
Anti-Flexion Movement
Anti-flexion exercises challenge the core to resist bending forward, enhancing core stability and preventing lower back injuries.
Plank
Reverse Crunches
Back Extension
Dead Bug
Stir the Pot (plank variation using a stability ball)
Anti-Extension Movement
Anti-extension exercises focus on resisting spine hyperextension, which is crucial for core stability and protecting the lower back during dynamic movements.
Ab Wheel Rollout
Body Saw
Overhead Pallof Press
Stability Ball Rollout
Plank with Arm Reach
Anti-Lateral Flexion Movement
Anti-lateral flexion exercises involve resisting side bending, strengthening the obliques, and enhancing overall core stability.
Side Plank
Farmers Carry
Suitcase Deadlift
Unilateral Dumbbell Overhead Carry
KB Windmill
Conclusion
Now that you’re an expert in common and less common movement patterns, you have a better idea of how your body works and how to have a balanced approach to strength training. Identifying your weak points and implementing appropriate exercises to help correct them can increase your strength and lower the risk of injury.
With your newfound movement pattern knowledge, you can adjust any training program to fit your needs, creating the best possible custom workout plan. Now that we have saved you some money by not having to hire a personal trainer do us a favor and be the best you can be in the gym!
