6 Movements That Should Be In Everyone’s Training Program

Where do I start?

Ever walked into a gym and thought, “Where should I even begin?” With so much equipment, so many programs, and endless advice, it’s hard to know what to do—and what actually matters.

To cut through the noise, here are 6 foundational movement patterns that belong in nearly every training program. You don’t need all six in every single workout, but a plan built around these will train your whole body effectively.

If you’d like a coach to tailor these to your goals and joints, our Personal trainer fort myers page explains how we can help.

The 6 Movements That Cover Your Bases

1) Hip Hinge
A lower-body pattern that targets your posterior chain (glutes, hamstrings, spinal erectors). Think “bend at the hips, not the knees,” then drive the hips forward.
Examples: Deadlift, hip thrust, cable pull-through.

2) Knee-Dominant (Lower-Body Push)
Primarily trains the front of the legs while still engaging the hips. Movement happens mainly at the knees.
Examples: Squat, lunge, step-up.

3) Horizontal Pull
A row—pulling a load toward your torso. Trains the mid-back (rhomboids, traps), lats, rear delts, and biceps.
Examples: One-arm dumbbell row, inverted row, barbell row.

4) Vertical Pull
Pulling a load down toward you while depressing the shoulder blades. Emphasizes lats, traps, rear delts, and biceps.
Examples: Chin-up, lat pulldown.

5) Upper-Body Push (Pressing)
Pushing a load away from your body—horizontally or overhead—to train chest, shoulders, and triceps.
Examples: Push-up, bench press, incline press, overhead press.

6) Core Stabilization
Your core’s primary job is stability, not endless crunches. Train all three anti-motions:

• Anti-extension: Front plank, push-up hold

• Anti-rotation: Pallof press/holds, chops

• Anti-lateral flexion: Suitcase carries, side planks, half-kneeling variations

Putting It Together

Build your week around these patterns for a complete, time-efficient plan. Rotate variations, adjust loads and reps, and progress gradually. When in doubt, keep it simple, move well, and be consistent.

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