6 Foundational Movements Every Strength Program Needs

ByDave Paczkowski

There’s no one-size-fits-all workout plan—but if your goal is to build real strength and avoid injury, there are six foundational movement patterns every program should include if your goal is strength and longevity.

These movement patterns don’t rely on any specific set of exercises or fancy equipment. Whether you’re a beginner or an advanced lifter, what matters most is making sure your weekly training includes each of these key patterns in some form.

As a Doctor of Physical Therapy who helps men get strong and stay healthy, I’ve seen firsthand the long-term benefits of programming with these movement patterns in mind. Strength that lasts starts with a smart foundation—and these six movements are your blueprint:

1. Hinge

The hinge pattern builds posterior chain strength—the powerful muscles along the backside of your body—while training proper hip mechanics. It’s essential for explosive power, safe lifting mechanics, and spinal health.

Common hinge variations:

  • Deadlifts (conventional, sumo, trap bar)
  • Kettlebell swings
  • Good mornings

2. Squat

Often called the “king” of lower body exercises, the squat strengthens your quads, glutes, hamstrings, core, and joints—all while building serious leg power and improving overall mobility.

Common squat variations:

  • Back squat
  • Front squat
  • Goblet squat
  • Leg press or hack squat

3. Upper Body Pull (Horizontal & Vertical)

Pulling exercises improve posture, shoulder stability, and back strength—plus, they’re essential for balancing out pressing movements and avoiding injury.

Common pull variations:

  • Rows (barbell, dumbbell, cable) – horizontal
  • Pull-ups or lat pulldowns – vertical

4. Upper Body Push (Horizontal & Vertical)

Pushing movements strengthen the chest, shoulders, and triceps while promoting healthy shoulder function—especially when done with good form and balanced volume.

Common push variations:

  • Push-ups, dips, bench press – horizontal
  • Overhead press, push press – vertical

5. Lunge (and Single-Leg Work)

While squats and deadlifts get all the attention, single-leg work is crucial for correcting imbalances, improving joint health, and building real-world strength that transfers to sports and everyday movement.

Common lunge & single-leg variations:

  • Forward, reverse, lateral, and walking lunges
  • Bulgarian split squats
  • Single-leg deadlifts
  • Step-ups

6. Carry and Core

Often overlooked, carries are one of the simplest and most effective ways to build total-body stability, grip strength, and core control. They train you to own your posture under load.

Common carry variations:

  • Farmer’s carries (double or single arm)
  • Trap bar carries
  • Overhead carries
  • Sandbag carries

Final Thoughts

If your workouts consistently hit these six movement patterns, you’ll build strength that actually lasts—and a body that stays resilient for the long haul. You don’t need to overhaul your whole program—just make sure you’re checking these six boxes every week.

If you need help following a proven template, sign up for my free Body [re]Building Playbook email course. On day 3 of this email course, you’ll receive 3,4, and 5 day workout templates that you can download and start using right away.