The 7 Primal Movement Patterns
These are foundational human movements we’re designed to perform daily. Training them improves strength, mobility, and real-world function.

1. Squat
   Bending at the hips, knees, and ankles to lower your body.
   Examples: bodyweight squat, goblet squat, sitting down and standing up.

2. Hinge
   Bending primarily at the hips with minimal knee movement.
   Examples: deadlift, hip thrust, picking something off the floor.

3. Lunge
   One leg moves forward, backward, or sideways while the other stabilizes.
   Examples: walking lunge, split squat, going up stairs.

4. Push
   Moving a load away from your body using the upper body.
   Examples: push-up, overhead press, pushing a door.

5. Pull
   Bringing a load toward your body using the upper body.
   Examples: row, pull-up, opening a heavy door.

6. Twist (or Rotate)
   Rotating through the spine and hips, often under load.
   Examples: Russian twists, throwing, swinging a bat.

7. Gait (Locomotion)
   Walking, running, crawling — moving your body through space.
   Examples: walking, sprinting, loaded carries.

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