How the Seven Foundational Functional Movements Are the Key to Physical Therapy and Sports Performance Training

In today’s world, fitness and physical therapy are moving toward a more functional approach, prioritizing real-life movement patterns that help people achieve better health and resilience. At MOVE Performance, our training and rehabilitation programs center around the seven foundational functional movements: squat, hinge, lunge, push, pull, rotate, and gait. Each of these movements enhances strength, balance, flexibility, and endurance, empowering clients in their daily lives, athletic pursuits, and recovery journeys.

7 Foundational Functional Movements Key to Therapy & Sports Training
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Here’s a closer look at each Foundational Functional Movementsand how MOVE Performance incorporates them to help clients maximize their potential

Squat: Building a Foundation of Strength

The squat is a core movement that replicates the action of sitting down and standing up—something we do countless times daily. Squats strengthen the quadriceps, hamstrings, glutes, and core, providing a solid foundation for balance and posture. At MOVE Performance, squats are incorporated into training programs and physical therapy sessions, helping clients build lower-body strength and stability. For those in rehab, we adapt squats to meet mobility and strength levels, using bodyweight, resistance bands, or free weights to enhance outcomes safely.

Hinge: Protecting the Back and Lifting Safely

The hinge movement is essential for anyone who lifts objects, from groceries to weights. This movement, seen in exercises like deadlifts, emphasizes the glutes, hamstrings, and lower back, teaching clients to lift safely without straining their spine. In physical therapy, we focus on perfecting hinge mechanics, helping clients develop a strong posterior chain, critical for preventing lower back injuries. For athletes, hinges are a staple in developing explosive power and strength in the lower body.
Hinge Move chandler az

Lunge: Balancing Strength with Mobility

Lunges are crucial for balance, flexibility, and unilateral strength, helping build coordination and stability. At MOVE Performance, lunges are foundational, whether part of a conditioning workout or a targeted therapy program. They strengthen the quads, glutes, and hamstrings, improving stability in each leg. By practicing lunges, clients also work on joint mobility and flexibility, both essential for avoiding injuries and enhancing performance.

Push: Powering Upper Body Strength

From lifting to pushing doors, push movements activate the chest, shoulders, and triceps, building upper body strength and resilience. MOVE Performance integrates push exercises, like push-ups and presses, into sessions to improve strength and posture. In physical therapy, modified push exercises are often used to strengthen the shoulder girdle, enhancing stability and reducing the risk of shoulder injuries. Athletes, too, benefit from push exercises to boost power and endurance in the upper body.
Push functional Movements sports training

Pull: Strengthening the Back and Supporting Posture

Pulling movements are essential for back strength and posture, targeting muscles in the upper back, shoulders, and biceps. Exercises like rows and pull-ups not only build strength but also help counteract the forward posture many people develop. For clients in physical therapy, pulling movements are adapted to prevent injuries and support spinal alignment. Our athletes rely on pulls to boost upper-body power and endurance, essential for various sports and activities.
Sports Performance Training at MOVE

Rotate: Enhancing Core Stability and Flexibility

Rotation is a critical component of daily movement, whether turning to reach for something or pivoting during sports. At MOVE Performance, core rotation exercises build core stability and strength, helping clients avoid injuries and achieve better balance. During physical therapy, rotational movements are carefully tailored to enhance range of motion and control, especially beneficial for clients recovering from spinal or shoulder injuries. Athletes often see a significant performance boost from rotation work, enabling powerful, controlled movements.
Develop Your Speed & Strength

Gait: Building Mobility and Resilience

Gait is simply the way we walk, run, or move. Proper gait mechanics are crucial for mobility, balance, and preventing joint strain. MOVE Performance’s gait-focused training helps clients enhance walking and running patterns, improving stability and endurance. Gait analysis is a central part of physical therapy, as it allows us to identify movement imbalances and correct them through targeted exercises. This aspect is particularly helpful for clients recovering from lower body injuries or those looking to enhance athletic performance through improved mobility.

Sports performance training at move

How MOVE Performance Combines These Movements in Training and Therapy

At MOVE Performance, each client’s program is built around these seven foundational movements, whether they’re seeking physical therapy, athletic training, or general fitness improvement. By focusing on functional movements, our team ensures that clients build strength and mobility that translates to real-life activities and reduces the risk of injury. Functional training helps our clients feel stronger, more agile, and better equipped to meet their daily challenges.
Whether you’re working toward athletic goals, recovering from an injury, or looking to enhance your fitness, our approach to the seven foundational movements can help you make meaningful progress. At MOVE Performance, we’re dedicated to creating balanced, effective training and rehabilitation programs rooted in functional movement.

Ready to unlock your potential? Contact MOVE Performance today to start your journey with our expertly crafted, functional fitness and therapy programs.

Contact us today to get started! With the Foundational Functional Movements Key to Therapy & Sports Training

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