7 Fundamental Movement Patterns You Should Include in Your Training

At MTE Rehab & Performance, part of our ethos is not just to help people recover from injuries but to educate them on how to move better and perform better long term. Whether you are a footballer, runner, gym-goer, or someone simply looking to stay active in Cornwall, understanding the key movement patterns your body needs can make a big difference.

While not everyone enjoys or attends the gym, many people who visit our sports therapy clinic in Redruth do, and gym programming often becomes part of our discussions. To train effectively, avoid injuries, and make progress, it’s important to base your workouts around seven key movement patterns. These cover all the major muscles and functions your body needs for strength, stability, and performance.

1. Squat Pattern

Examples: Back squat, front squat, goblet squat, hack squat, dumbbell split squat
The squat pattern is one of the most fundamental human movements. It strengthens the quads, glutes, and core, improves mobility, and helps build lower body power for sports and daily life. Whether you’re coming back from injury or aiming to boost performance, squatting correctly can improve joint health, posture, and lower limb control.

2. Hinge Pattern

Examples: Romanian deadlift, conventional deadlift, single leg RDL
The hinge pattern works the posterior chain — the hamstrings, glutes, and lower back.
It’s essential for running speed, jumping, and injury prevention. Many clients in our sports injury clinic in Cornwall come in with tight hamstrings or lower back pain because they aren’t training this movement correctly. Learning to hinge properly helps protect your spine and build strength through the hips and hamstrings.

3. Vertical Pull

Examples: Pull-up, chin-up, lat pulldown
This movement strengthens the upper back, lats, and arms, improving posture and shoulder health. A strong vertical pull also supports injury prevention for those who play overhead sports or spend a lot of time sitting. Even if you can’t perform a full pull-up yet, start with assisted variations or band work to build strength safely.

4. Vertical Push

Examples: Barbell shoulder press, dumbbell press, single arm overhead press
The vertical push trains your shoulders, triceps, and upper back, improving upper body power and stability. Strong shoulders are vital for footballers, rugby players, and gym users, particularly those who experience shoulder weakness. Focus on controlled pressing movements and maintain proper shoulder alignment to reduce injury risk.

5. Horizontal Pull

Examples: Bent-over row, machine row, seated cable row
Horizontal pulling exercises are crucial for developing a balanced, strong upper back. They counteract the effects of pushing exercises and help maintain shoulder health and posture. Weakness in this pattern often leads to shoulder or neck pain, something we frequently see at MTE Rehab & Performance.

6. Horizontal Push

Examples: Bench press, dumbbell bench press, press-up
This movement pattern strengthens the chest, shoulders, and triceps and is one of the most popular gym exercises. However, it’s important to balance pushing work with enough pulling movements to maintain shoulder health and prevent muscular imbalances. A stable core and controlled movement are key for both strength and injury prevention.

7. Core Rotational & Anti-Rotational Strength

Examples:

• Rotational: Landmine rotation, cable wood chop

• Anti-rotational: Pallof press, farmer’s carry

Your core is the foundation for every other movement. It supports stability, power transfer, and injury prevention. A strong core improves performance in football, running, and everyday life. At MTE Rehab & Performance, we often include core and anti-rotation work in rehabilitation programs to improve balance, coordination, and overall functional strength.

Bringing It All Together

When planning your training week, try to include all 7 of these movement patterns. You don’t need to do them all in one session, but over the course of your week, make sure each one is covered. This approach builds a balanced body, improves athletic performance, and reduces injury risk.

If you’re unsure how to structure your workouts or which exercises are right for your goals, we can help. At MTE Rehab & Performance in Redruth, Cornwall, we provide individualised strength and rehabilitation plans designed to improve movement quality, prevent injuries, and enhance performance.

Book a Consultation

If you want to learn how to train smarter, reduce pain, and build long-term strength, book your consultation today. Whether you’re a gym-goer, footballer, or active individual in Cornwall, we’ll help you move, feel, and perform better.

Book your appointment now at MTE Rehab & Performance, Redruth’s trusted sports therapy and injury clinic.