EXERCISES | DariaFitness

WHAT ARE THE 7 FUNCTIONAL MOVEMENT PATTERNS?

Depending on where you look, you’ll see some variation in these core functional movement patterns. For example, some coaches include Rotation while others don’t.

Here are 7 functional movements to help you build strength:

#1 – SQUAT

Squats emphasize the lower body, particularly the quads. These are a staple for stronger legs. When you squat, your knees and hips bend. The technical term for that bending is flexion. Squats are also categorized as a knee dominant compound movement.

Squats can be focused on both legs working at one time, or bilateral. Other squats can have a single leg or unilateral bias.

Examples of bilateral squats include a bodyweight squat, goblet squat, back squat, front squat, and overhead squat. Single leg squat examples include split squats, single leg squat to a box, etc.

Daily life application for squats: sitting down and standing back up.

#2 – HINGE

A hinge movement pattern is also a lower body exercise, but tends to emphasize the back of the legs – hamstrings and glutes – and even the lower back. They tend to train opening (extension) of the hip. Unlike a squat, in the hinge, you tend to see far less bend in the knees.

The knees may be softly bent but you’re not flexing them through their full range of motion. For this reason, hinges are often called hip dominant compound movements.

Like squats, hinges can be bilateral or unilateral.

Examples of a bilateral hinge include the deadlift, hip thrust, bridges, and good morning. Unilateral hinge examples includes the single leg deadlift and single leg RDL (Romanian deadlift).

Daily life application for hinges: picking up something heavy off the floor.

#3 – LUNGE

Lunges are sometimes included in the squat category but they’re often listed separately as a functional movement pattern. The lunge is a knee dominant pattern.

Examples of lunges are step ups and forward, lateral, reverse, and walking lunges.

Daily life application for lunges: going up stairs.

#4 – PUSH

A push or press functional movement pattern involves moving a weight away from the upper body. You can push horizontally or vertically.

Examples of a horizontal push include the push-up, floor press and bench press.

Vertical push examples include the dumbbell press and overhead (military) press.

Daily life application for a press: putting away something heavy overhead.

#5 – PULL

The pull is opposite of a push. This is when you’re moving a weight toward your body. Like a push, the pull movement patterns can also be horizontal or vertical.

Examples of a horizontal pull include dumbbell or barbell rows.

Vertical pull examples include pull-ups, chin-ups, and lat pull downs.

Daily life application: moving objects closer to your body.

#6 – CARRY

Weighted load carries are another functional movement pattern.

In my coaching experience, they’re the most often overlooked, but they’re highly effective. Your whole body is working to carry the load. And, depending on the type of carry, they’re also great for improving grip strength.

Examples include the suitcase carry, farmer carry, yoke carry, and rucking.

Daily life application of carries: carrying all the groceries.

#7 – ROTATE

The rotational movement pattern is another powerful pattern that can be overlooked.

Many sports are dominant in the frontal or lateral plane. But rotational strength and power can be an important part of a well rounded plan. Resisting rotation – called anti-rotation – is a great compliment to the rotational pattern.

Examples of rotational movements include medicine ball throws and woodchoppers.

Anti-rotational examples include the Pallof press, dead bug, bird dog plank pull-throughs and even unilateral leg exercises such as the single leg or suitcase deadlift.

Daily life application for rotation / anti-rotation: twisting / stabilizing if you start to fall.