Wednesday, September 30, 2026
While we all have different fitness goals, maintaining strength and mobility can help support an active life as we age. Incorporating these seven movement patterns into your routine can help you move with greater strength, balance, and confidence.
1. Squat (knee dominant)
The squat is a lower-body movement that uses the knees and hips to lower and raise your body. We use this movement every time we sit down and stand up from a chair.
Muscles worked: quadriceps, gluteus maximus, and hamstrings
Daily movement examples: sitting in a chair, getting in and out of a car
Exercise examples: dumbbell goblet squats, barbell back squats, and unilateral TRX squats
2. Hinge (hip dominant)
The hinge is a posterior-chain movement in which you bend forward at the hips while keeping your back flat and your knees slightly bent.
Muscles worked: hamstrings, glutes, and lower back muscles
Daily movement examples: bending over, tying your shoes, or plugging a cord into the wall
Exercise examples: Romanian deadlifts, good mornings, and kettlebell swings
4. Lunge (knee dominant)
A lunge is a single-leg movement that builds lower-body strength and balance.
Muscles worked: quadriceps, gluteus maximus, hamstrings, and hip flexors
Daily movement examples: walking up a flight of stairs, stepping over uneven ground
Exercise examples: forward, reverse, and lateral lunges and step-ups
4. Push
A push involves moving a load away from your body or pushing your body away from a surface. This movement can be performed horizontally or vertically.
Muscles worked: pectoralis major (chest), anterior deltoid (front shoulder), and triceps brachii
Daily movement examples: closing a heavy door or pushing a grocery cart
Exercise examples: bench presses, shoulder presses, and push-ups
5. Pull
A pull involves moving a load toward your body or pulling your body toward an object.
Muscles worked: latissimus dorsi (lats), rhomboids, trapezius (upper back), and biceps
Daily movement examples: opening a door or pulling something close to you
Exercise examples: pull-ups, lat pulldowns, and seated cable rows
6. Rotation (Twist)
This movement involves rotating your torso, which is essential for multi-directional movements, sports, and core strength.
Muscles worked: internal and external obliques and erector spinae
Daily movement examples: turning to look behind you or shoveling snow
Exercise examples: Russian twists, Pallof presses, and woodchops
7. Carry (Gait)
Gait refers to the way you move when walking and running. Carrying heavy objects over a distance helps improve total body stability, grip strength, and cardiovascular health.
Muscles worked: full body (core, forearms, glutes, and upper back)
Daily movement examples: carrying heavy grocery bags or luggage
Exercise examples: farmer's carries, suitcase carries, and rucking
Incorporating these seven movement patterns into your exercise routine will enhance your movement efficiency, strength, and overall health.
-Nadia Ware, exercise physiologist, MS Kinesiology, NASM CPT-CNC, barbell rehab specialist