The importance of the 7 functional movement patterns
squat, hinge, push, pull, lunge, rotate, and carry — these serve as the blueprint for human movement. They form the basis of nearly all daily and athletic activities, helping us develop strength, stability, and coordination. By mastering these patterns, we not only enhance performance but also reduce the risk of injury, improve postural alignment, and ensure long-term physical resilience.
Treating this as the foundation for strengthening individuals is what can build a profoundly more balanced, refined, and stronger expression of movement. Creating this robust base and building it from the ground up can eventually allow us to move with greater ease in our daily lives. Below, we’ll dive deeper into the benefits of each pattern, drawing from evidence based practice and referenced video material. Majority from the team here at ONI!
Here is a general run through of each movement pattern :
Squat
The squat is an essential lower-body movement, engaging the quadriceps, hamstrings, glutes, and core muscles. It exponentially improves lower-body strength, mobility, and joint health. Proper squatting mechanics are crucial for knee and hip health, as they distribute forces evenly across these joints.
Moreover, squatting helps maintain bone density alongside our other patterns, which is especially vital for aging populations to combat osteoporosis or other bone conditions. This fully alludes to ‘Blog 01 - Falls & How We Can Prevent Them’ - where we discussed the importance of strength training for all aging populations. Particularly those exceeding 40 years of age.
Practical applications of the squat extend beyond the gym, as the movement mimics daily activities like sitting and standing. Taking into account how important these daily activities are in our workspace’s and home life are crucial, by improving them we will only mitigate the frustration of performing these tasks. Variations for the squat are abundant, meaning there is always a version for someone at any stage. These come as : air squats, goblet squats, back squats, box squats, front squats etc; each can cater to various goals, making the squat a versatile and indispensable exercise.
Hinge
The hinge movement, epitomised by exercises like deadlifts and kettlebell swings, focuses on the posterior chain, particularly the hamstrings, glutes, and lower back. It mainly teaches us proper hip mechanics, which are essential for lifting and bending safely.
Jung, M., Kim, N., & Lee, Y. (2022). Immediate effect of hip hinge exercise stretching on flexibility of lower limb, pelvic tilting angle, proprioception, and dynamic balance in individuals with hamstring tightness. Physical Therapy Rehabilitation Science, 11(2), 259-268. https://doi.org/10.14474/ptrs.2022.11.2.259
These benefits underscore the hip hinge’s role in improving movement quality, flexibility, and balance - particularly within the hamstrings. It is an effective tool for both rehabilitation and athletic training, helping to address mobility and stability issues while supporting injury prevention and functional performance.
Push
Pushing movements build upper-body strength, targeting the chest, shoulders, and triceps. Horizontal pushes (e.g., push-ups, bench press) and vertical pushes (e.g., overhead presses) improve strength and stability in the shoulder joint. With adequate placement, programming and steady progressions, your push strength can be utilised to assist in everyday activities or sport.
Functional applications of pushing, like opening doors or lifting objects from point A - B really minimise the effort for individuals as they strengthen this pattern. Progressive overload in pushing exercises not only enhance your strength, but also improves muscle endurance and posture by counteracting the forward-rounded position common in modern lifestyles.
Pull
In real-life scenarios, pulling is integral to activities like climbing, again lifting objects, or stabilizing the body during falls. Strengthening the pulling pattern ensures functional arm strength and supports spinal alignment, especially for those with sedentary habits.
Doing both horizontal and vertical pulling exercises can help prevent muscle imbalances. Horizontal pulling exercises, like rows, target the muscles of the upper back, while vertical pulling exercises, like pull-ups, target the latissimus dorsi and biceps. Incorporating both types of exercises into your routine can help ensure balanced muscle development. This will also indirectly involve building a form of grip strength for those getting a start for their fitness.
Lunge
Lunges are a compound exercise that offers numerous benefits, primarily due to their unilateral nature. By developing strength and stability in one leg at a time, lunges improve balance, reduce muscle imbalances, and enhance overall lower-body function.
In everyday life, this functional strength translates to improved lower mobility and stability, making daily activities like climbing stairs or walking uphill easier and more efficient. In sports, athletes frequently perform cutting, pivoting, sprinting, or jumping maneuvers that demand strength and balance on one leg. Lunges replicate this by challenging the stability and coordination of each leg independently, improving balance and control while reducing asymmetries between the limbs.
Variations of this movement can offer even more value as you progress. Implementing elevated surfaces or even lunging backwards can assist in building familiarisation with different directions, as we are not always exposed to such actions.
Rotate
Rotation is an often forgotten, but fundamental movement pattern that plays a crucial role in maintaining core stability and spinal health. Implementing this motion can improve their ability to efficiently transfer force through and around the torso, a totally overlooked stimulus for core function.
There are many scenarios in daily activities or physical work lives where we must haul objects across our bodies - passing heavy items from one person to the other, pulling something down and across us. These training habits will begin to compile and offer greater efficiency for these tasks.
Movements that mimic these demands : Pallof Press, Cable Woodchopper, Med Ball Rotational throws
Looking into the benefit from rotation can enable powerful swinging, throwing, or twisting motions, ultimately enhancing an individuals capabilities if programmed with the right intentions. These exercises can mimic dynamic, multi-planar demands by training the body to produce and resist torque.
Carry
Carries, such as farmer's walks or suitcase carries, are another highly effective way to develop core bracing, grip strength, and total-body coordination. By mimicking the real-life act of carrying heavy objects, carries provide a practical and efficient way to build strength and resilience.
The strength and stability developed through carries translate to improved posture, reduced risk of spinal injuries, and enhanced overall strength and endurance. This is particularly important for tasks that involve lifting for long durations, carrying across points, or maneuvering separate objects at once, such as grocery shopping or furniture moving.
Resources Featured
Podcast: Longevity & Strength - V1
Listen on YouTubePodcast: Resistance Training & Age
WHO Fact Sheet on Falls
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