The 5 Fundamental Human Movements in Training

By Cory Woolf

When designing an effective full-body fitness program, it’s essential to focus on the fundamental movements your body performs every day. These movements are the building blocks of strength, mobility, functionality, and vitality. Whether you’re an athlete, fitness enthusiast, or someone looking to improve your everyday activities, incorporating these five fundamental movement categories will provide a solid foundation for abalanced training routine. These categories are:

1. Push

2. Pull

3. Hinge

4. Squat

5. Locomotion 

👉Note: This is not an exhaustive list of all the exercises you can perform but it lays the foundation for the exercises you shouldprioritize. Let’s break down each movement and explore whyincorporating them into your routine can lead to more sustainable and effective results. 

1. Push Movements

​Push movements are exactly what they sound like: the act of moving something away from your body. These exercises primarily target the muscles of the chest, shoulders, and triceps. Think push-ups, bench presses, or overhead presses to name a few. These movements are excellent for building upper body strength which mimic real-life actions such as pushing a door open or reaching for something on a high shelf.

2. Pull Movements

Pull movements act in the opposite direction of push movements. In these exercises, you’re pulling an object toward your body. Pulling engages muscles like the lats, traps, rhomboids and biceps primarily. Examples of pull exercises include pull-ups and rowing variations, which help strengthen the back and improve posture. A strong back is essential for everything from lifting heavy objects to maintaining good posture while sitting for long periods. Incorporating pull movements balances out push exercises, preventing shoulder imbalances and supporting shoulder joint health.

3. Hinge Movements

The hinge movement involves bending at the hips with minimal knee flexion while maintaining a neutral spine. This essential movement develops the posterior chain—the hamstrings, glutes, and lower back. Hinge exercises mimic real-life actions like picking something up from the ground, leaning forward to grab something or performing most household chores. Deadlifts, hip thrusts, and kettlebell swings are excellent hinge exercises. Strengthening the posterior chain with these movements not only improves posture but also helps prevent lower back pain and boosts athletic performance. 

4. Squat Movements

Squats are often referred to as the “king of exercises” because they target multiple muscle groups. Squats involve bending the hips and knees simultaneously while maintaining an upright spine. This movement primarily targets the quadriceps, hamstrings, glutes, and core. Squats are essential for building lower body strength, power, and endurance. They play a major role in everyday activities, like sitting down, standing up, and lifting objects off the ground. For parents and grandparents, squats are especially important for keeping up with kids or grandkids. By training squats, you enhance mobility, stability, and strength not just in your legs but throughout your entire body. Variations of the squat include bodyweight squats, goblet squats, back squats, and split squats.

5. Locomotion

Locomotion, often overlooked, includes a wide range of movements that involve traveling from one point to another. These include walking, running, cycling, lunges, sled pushes, and loaded carries. While locomotion may seem like simply cardio, it’s also an excellent way to build strength, muscular endurance, and coordination. These movements require multiple muscle groups to engage simultaneously for balance, force production, and stability. Incorporating locomotion exercises into your routine can improve cardiovascular health, enhance fat loss, and build functional strength. Additionally, the mental challenge of pushing through these movements adds an extra benefit. 

​Why These Movements Matter

Each of these five movements plays a crucial role in improving your overall fitness. By focusing on training them 2-3 times a week, you ensure that you develop a balanced body capable of handling a wide range of physical tasks. Moreover, these movements reflect how our bodies naturally move in dailylife. Training these movements improves performance not only in the gym but also in your everyday activities—whether that’s carrying groceries, keeping up with kids or grandkids, or maintaining good posture throughout the day.

Incorporating all five of these movements into your training regimen helps work all major muscle groups, preventsimbalances, and promotes overall strength, mobility, and endurance. A balanced program includes push and pull movements for upper body strength and power, hinge and squat exercises for lower body strength and power, and locomotion to enhance cardiovascular health and overall strength and conditioning. 

​Getting Started

If you’re new to training, this is a sustainable and beginner-friendly approach to building a solid foundation. You can start by training all five movements 1-2 days a week, focusing on mastering the form and technique. Begin with bodyweight variations or lighter weights to develop control and ensure proper movement patterns. This allows your body to adapt gradually, reducing the risk of injury and building a strong base for more advanced training in the future. Additionally, don’t be discouraged if you don’t see rapid results at first. Consistency is key, and over time, you’ll notice improvements in your fitness levels. This approach will help you not only build lasting physical change but also cultivate a mindset that values steady progress, which is essential for long-term success. By focusing on these areas, you’re setting yourself up for success both inside and outside of the gym.