The Six Essential Movement Patterns

A well-designed resistance training program incorporates a variety of movement patterns to create structural balance.

When we sit down to write your workouts, we take care to craft a delicate balance of Squat, Bend, Push, Pull, Single Leg, and Core exercises.

Depending on the day and your experience level you may do them all, a combination of two to three, or just one movement pattern in a training session.

Here are those six resistance training patterns, example exercises, and why you shouldn’t neglect them. 



  • Exercises: Back Squat, Front Squat, Goblet Squat, Landmine Squat, Overhead Squat
  • Why: Stronger legs for long bike rides and standing out of your chair


  • Exercises: Deadlift, KB Swing, Glute Bridge, RDL, GHD Hip Extension, Good Morning
  • Why: A powerful posterior chain for picking things up and a nice looking booty!


  • Exercises: Push Up, Shoulder Press, Bench Press, Incline DB Bench Press, Ring/Bar Dip, Skull Crusher
  • Why: The strength to put that box on the top shelf or throw a ball (or kiddo into the pool!)


  • Exercises: Pull Up, DB Row, Bicep Curl, Pendlay Row, Ring Row, Rope Climb, Rope Sled Pull
  • Why: Healthy shoulders, good posture, strong grip and tree climbing skills 

Single Leg

  • Exercises: Front Rack Lunge, Russian Step Up, Pistol, Reverse Lunge, Rear Foot Elevated Split Squat, Single Leg RDL, Cossack Squat
  • Why: Stable knees and the ability to lunge for the ball during a game


  • Exercises: Plank/FLR, KB Rack Carry, Toes Thru Rings, L-sit, Yoke Walk, Tuck Hang, Side Plank, Suitcase Carry
  • Why: A healthy, strong back that can carry you through life and keep you braced while lifting

It’s common for clients to come to us with a clear preference for certain movement patterns and a history of neglecting others. For example, lots of ladies arrive with strong legs from years of squats, but they’ve been missing out on improving upper body pushing strength. Then there are the guys who love training their upper body beach muscles so much that they seem to run out of time for their legs…

That’s where our coaches and program design comes in. We will design a workout to help you find balance across the movement patterns, perfectly coached for your unique training history, preferences, and goals. 

Come Squat, Bend, Push, Pull, Single Leg, and Core with us at The Gym!!!