Functional training aims to develop movements that directly contribute to everyday performance and injury prevention . The human body requires the mastery and continuous development of seven fundamental movement patterns for optimal functioning.
In this article, we will introduce the 7 most important functional movement patterns and how you can incorporate them into your training with the support of the DOOR app .
Why is it important to develop functional movement patterns?
Functional movement patterns are fundamental movements that are present in all physical activities and sports . If they are not functioning properly, it reduces performance and increases the risk of injury .
✅ They provide a stable foundation for strength development
✅ They help to develop correct posture
✅ Improves mobility, balance and coordination
✅ They contribute to injury-free training and everyday movement
The DOOR app provides a personalized training system that takes into account the development of individual movement patterns and helps you learn correct execution.
The 7 basic functional movement patterns
1. Squat – The foundation of lower body stability and strength
Squatting is one of the most important movement patterns that, in addition to strengthening the lower body, also improves core stability and hip mobility.
🔹 Application: We often squat in everyday life (e.g. when sitting down, lifting).
🔹 Exercises: Goblet squat, back squat, weightless deep squat.
2. Hip flexion – The foundation of powerful movements
Hip flexion is essential for proper explosiveness and power transfer . This pattern is key in dynamic movements such as running, jumping, or weightlifting.
🔹 Application: For lifting movements, sports movements (e.g. sprinting).
🔹 Exercises: Kettlebell swing, deadlift, hip raise.
3. Pull-ups – The foundation for strengthening your back and arms
Pulling movements are essential not only in strength training, but also in everyday life . They strengthen the back muscles, promote good posture, and reduce injuries caused by strain on the shoulders.
🔹 Application: Lifting an object, climbing, sports activities.
🔹 Exercises: Pull-ups, rowing with TRX or dumbbells.
4. Pressing – The Key to Upper Body Strength Development
Pressing movements help develop strength and core stabilization , which is essential for performing functional movements.
🔹 Application: Pushing movements in everyday life and sports.
🔹 Exercises: Push-ups, shoulder presses, chest presses.
5. Turn – Developing core mobility and stability
Rotational movements are essential for dynamic movement and postural stability . When the torso moves properly, it helps reduce low back pain and increases performance.
🔹 Application: Lateral movements in sports, during everyday movements.
🔹 Exercises: Windmill, medicine ball throws.
6. Lunge – Developing balance and strength in the legs
The lunge is a dynamic movement that develops stability, coordination, and leg strength . It is excellent for improving balance and restoring muscle balance.
🔹 Application: Steps, fast movements, sports movements.
🔹 Exercises: Lunges forward, backward and sideways.
7. Walking and Carrying – Connecting Basic Movement Patterns
The combination of walking and carrying is one of the most complete functional movements , developing posture, endurance, and strength.
🔹 Application: During everyday movements, such as shopping or carrying heavy objects.
🔹 Exercises: Cowboy walk, sledding.
How does the DOOR app help develop movement patterns?
The DOOR app helps you develop basic movement patterns with personalized training plans.
📌 Movement Competency Assessment – Helps you map the status of your current movement patterns.
📌 Video guides and personal trainer support – For correct execution.
📌 Progressive training programs - To develop movement patterns and achieve fitness goals.
Summary
Developing the 7 core functional movement patterns is the key to safe and effective training . If you want a personalized, scientifically based training program that takes into account the state of your movement patterns, try the DOOR app!
📲 Book an appointment for a survey and improve your movement patterns!