FitnessFunctional Training

Functional Training Movement Patterns: The 7 Primal Movements Explained

The 7 fundamental human movement patterns - push, pull, hinge, squat, carry, rotate, gait - with form standards and AI analysis for each.

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Key Points
Essential information covered in this guide
  • •All human movement reduces to 7 primal patterns: push, pull, hinge, squat, carry, rotate, gait
  • •Weakness in any pattern creates compensations that cause injury in others
  • •The hinge pattern is the most commonly deficient in sedentary adults
  • •Unilateral training reveals asymmetries hidden in bilateral movements
  • •Functional training improves athletic performance by 18-25% vs isolation training
  • •AI movement screening can identify which patterns need the most work
Apps & Solutions Compared
Platforms and tools discussed in this guide

SportsReflector

Functional Movement Screen

NASM OPT App

TRX Training Club

Research Findings
Evidence-backed insights

A 2024 study comparing functional movement training to traditional isolation training found that athletes following a movement-pattern-based program improved sport-specific performance by 23% more than those following an isolation program, while also reducing injury incidence by 34%.

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