5 Primary Movement Patterns

There are five primary movement patterns that individuals should include in their physical activity programs to enhance or maintain healthy functional movement. Most people use these patterns throughout the day, and when performed properly, they can improve the ability to carry out activities of daily living (ADLs).

Bend & Lift -

Practical ADL Application: Sitting down or standing up from a chair, lowering yourself onto the toilet.

Exercise Movement Application: Squatting

Single‑Leg -

Practical ADL Application: Walking with a normal gait, going up or down stairs, reaching to pick something up from the ground.

Exercise Movement Application: Lunging

Pushing -

Practical ADL Application: Forward (pushing open a door), downward (pushing yourself out of a pool or assisting your legs when rising from a recliner), lateral (sitting up from a side‑lying position in bed), upward (placing groceries on a high shelf).

Exercise Movement Application: Push‑ups, overhead press, chest press, and similar movements

Pulling -

Practical ADL Application: Pulling open a door, lifting a baby out of a crib.

Exercise Movement Application: Pull‑ups, rows, and similar pulling movements

Rotational -

Practical ADL Application: Reaching for a seatbelt and pulling it across your chest.

Exercise Movement Application: Woodchoppers, lunges with rotation, Russian twists, rotational medicine‑ball throws