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6 Movement Patterns To Create Balanced Workouts



What exercises should I do at the gym?

This question is often asked by prospective clients. After some back-and-forth conversations about their goals, clients usually reply with something like “I want my fitness well balanced.”

We love designing balanced training programs.

You can learn 6 movements that all well-rounded workouts should include in this blog.

  • 6 Movement patterns to create balanced workouts

1 Squat

A vital part of any exercise program is the squat. This movement pattern works your quads, glutes and hamstrings. We love the front and back squat, back squat, as well as the goblet-squat.

You have many options if you don’t have access to the right equipment. air squats and elevator squats are great choices.

2) Bend

Next comes bend, which is the next lower body movement. These exercises target your glutes and hamstrings as well as your lower and upper back depending on the exercise. This pattern also includes classic exercises such as the deadlift and glute bridge.

You can also do the single leg Hip thrust, Clamshell and the Glute Bridge at home.

3) Push

One of the two patterns that are specific to upper-body is the push movement. This movement pattern targets the chest, shoulders and triceps muscles. This pattern includes the benchpress, shoulder presse and dip.

The push pattern can be used at home in push ups, benches dips and reverse-scapular pushups.

4) Pull

Pull exercises are a great way to use your traps, lats and biceps. Traditional pull exercises include pull ups, bent over rows and rings rows.

It can be difficult to pull a pull pattern at home. But, we have compiled a list of the top 10 bodyweight pull exercise for you.

5) Lunge

The last movement that is lower-body specific is the lunge. Because they are unilateral, only one side is being used at a given time, the exercises in this particular pattern are unique. The glutes, quads and core muscles are used in the lunge. The split-squat and walking lunge are our favorites.

You can perform a variety of lunge exercises with minimal equipment, including the split-squat and reverse lunge.

6) Core

Core is the sixth and final movement. Core is a pattern that works your core muscles, including your abdominals and obliques. This pattern includes the plank and farmer’s carry. knees-to-elbow are some examples. This is a great way of ending a workout.

You can also do core exercises at home with plank and tabletop reverse-plank.

How to Create a Workout

These are the six movements you will need to do a well-rounded workout. Let’s now discuss how to arrange them in a workout. It is common to alternate between upper and lower body exercises. This is how a workout using all six patterns looks:

  • A1) Bend
  • A2) Push
  • B1 Squat
  • B2) Pull
  • C1) Lunge
  • C2) Core

This article will provide more information about and how to create full body workouts.

If you aren’t sure where to begin, there are always other options.

A professional coach is available. A coach whose sole purpose is to help clients achieve their goals through effective training programs. Sounds interesting?

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of Youth Sports Training Tampa, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!