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The 7-Primary Movements

Squatting: Squatting movements are performed many times throughout the day as a person sits down, stands up, or squats down to lift an object off the floor. Variations of the squat include goblet squats, sumo squats, front squats and much more. The squat targets the glutes, core, quadriceps and to a slight degree, the hamstring muscles.

Lunging: Single leg balance and movements are a critical part of walking. in addition, lunging movements are performed when a person steps forward to reach down with one hand and pick something up off the floor. The lunge puts your body in a less stable position by moving one foot further forward than the other, since your body is at a disadvantaged stance, this movement set demands greater flexibility, stability, and balance. Some exercises in this section are step ups, side lunges and even reverse lunges. The lunge hits the glutes, quadriceps, core, and hamstrings like in squats; however, it stimulates all three of the glute muscles to a greater degree because of the split stance.

Pushing: This movement involves pushing a weight away from your body or your body away from an object and is divided into a vertical and horizontal component. Exercises in this group include pushups and multiple variations of the bench press. The muscles targeted are the chest, triceps, and front shoulders.

Pulling: the pulling motion consists of pulling a weight toward your body or your body towards your hands, This can be both a vertical or horizontal pull, such as a pull up or cable row. The main muscles being worked in these set of movements are the mid and upper back, biceps, forearms, and rear shoulders.

Bend-and-Lift movements: or hip hinge exercises, which are executed by bending at the hip and knees then leaning your torso forward while maintain a neutral spine—like when picking up something off the floor. The most crucial exercises in this group are deadlifts, with varying forms such as sumo deadlifts, Romanian deadlifts, kettlebell deadlifts, etc. These exercises build the posterior chain and trunk, which comprises of the hamstrings, glutes, and lower back.

Rotational: rotation, is unique from the other six movements because of the plane that it works in, The other exercises involve moving forward and backward or side to side, while rotation involves twisting at the core. This motion is often overlooked despite being essential for success in virtually all sports and prolonged mobility. Rotation is seen while throwing a ball, kicking a ball, changing directions while running and many other actions. The core (specifically the obliques) are the main contributor to this set of movements. Exercises that fall under this group are Russian twist, med ball passes and wood chops.

Gait: Gait, which is the way you walk, might seem trivial, but walking is a fundamental movement. Gait is a combination of multiple movements (involving lunging, rotating, and pulling with the hamstrings). Exercises that can be done for this this movement include jogging, jumping and farmer’s walk.

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