5 Basic Movements of Competency: Squat, Hinge, Push, Pull, and Lunge

What are the 5 basic movements of competency?

The 5 basic movements of competency, often considered the foundational pillars of human movement, are the squat, hinge, push, pull, and lunge. Mastering these fundamental patterns is crucial for enhancing physical performance, preventing injury, and maintaining functional independence throughout life.

In the realm of exercise science and kinesiology, understanding fundamental human movement patterns is paramount. These aren't just exercises; they are the core competencies that underpin nearly every physical activity, from lifting a child to excelling in sports. By focusing on these five foundational movements, individuals can build a robust, resilient, and highly functional body.

The Foundational Five: Pillars of Human Movement

These five movements represent the primary ways our bodies interact with gravity and external loads. They engage multiple joints and muscle groups simultaneously, mimicking real-world actions and promoting integrated strength, coordination, and mobility. Achieving competency in each of these patterns ensures a balanced and capable physique.

1. The Squat

The squat is a fundamental lower body movement pattern where the hips descend towards the heels, involving simultaneous flexion at the hips, knees, and ankles. It's often called the "king of exercises" due to its comprehensive recruitment of major muscle groups and its direct correlation to daily activities like sitting, standing, and lifting objects from the ground.

• Muscles Involved: Primarily quadriceps, glutes, hamstrings, adductors, and core stabilizers.
• Key Competency Indicators: Ability to descend with a neutral spine, knees tracking over toes, hips breaking parallel (or lower, if mobility allows) without pain or loss of balance, and full ankle dorsiflexion.
• Why it's Crucial: Builds powerful legs and glutes, improves hip and ankle mobility, enhances core stability, and translates directly to functional tasks like getting up from a chair or picking something up.

2. The Hinge (Deadlift/Hip Hinge)

The hinge is a posterior chain dominant movement characterized by a primary flexion and extension at the hips, with minimal knee bend and a neutral spine. Unlike the squat, which is knee-dominant, the hinge emphasizes the powerful muscles of the glutes and hamstrings. The deadlift is the most common manifestation of the hinge pattern.

• Muscles Involved: Primarily glutes, hamstrings, erector spinae (lower back stabilizers), and core muscles.
• Key Competency Indicators: Maintaining a rigid, neutral spine throughout the movement, initiating the movement from the hips (pushing hips back), feeling a stretch in the hamstrings, and driving through the heels to extend the hips.
• Why it's Crucial: Develops immense posterior chain strength, essential for lifting objects safely from the floor, jumping, sprinting, and protecting the lower back from injury. It teaches efficient force transfer from the ground up.

3. The Push (Upper Body)

The push movement involves extending the arms away from the body, either horizontally or vertically. This pattern is fundamental for interacting with the environment, whether it's pushing a door open, pushing an object away, or reaching overhead. Common exercises include the push-up, bench press (horizontal), and overhead press (vertical).

• Muscles Involved: Primarily pectorals, deltoids (shoulders), triceps, and core stabilizers.
• Key Competency Indicators: Maintaining scapular stability, controlled movement through the full range of motion without excessive arching of the back or shrugging of the shoulders, and proper joint alignment (e.g., wrists stacked under elbows).
• Why it's Crucial: Builds upper body strength and power, improves shoulder health and stability, and is vital for daily activities requiring force application away from the body.

4. The Pull (Upper Body)

The pull movement involves drawing the arms towards the body, again either horizontally or vertically. This pattern is essential for actions like opening a door, climbing, or lifting. Examples include rows (horizontal) and pull-ups or lat pulldowns (vertical).

• Muscles Involved: Primarily latissimus dorsi (lats), rhomboids, trapezius (upper back), biceps, and forearm muscles.
• Key Competency Indicators: Engaging the back muscles effectively (feeling the squeeze between the shoulder blades), avoiding excessive reliance on the biceps, maintaining a stable core, and achieving a full range of motion.
• Why it's Crucial: Develops strong and resilient back muscles, crucial for posture, shoulder health, and counteracting the effects of prolonged sitting or push-dominant activities. It's fundamental for lifting and pulling objects towards you.

5. The Lunge (Unilateral Lower Body)

The lunge is a unilateral (single-leg) lower body movement where one leg steps forward, backward, or to the side, and the hips and knees of both legs flex. This movement pattern highlights the importance of single-leg strength, balance, and stability, which are critical for walking, running, climbing stairs, and virtually all athletic endeavors.

• Muscles Involved: Primarily quadriceps, glutes, hamstrings, and core stabilizers (especially for balance).
• Key Competency Indicators: Maintaining balance and stability throughout the movement, controlling the descent and ascent, ensuring the front knee tracks over the toes, and preventing the rear hip from dropping or rotating excessively.
• Why it's Crucial: Improves balance, coordination, and unilateral strength, addressing common imbalances between legs. It's highly functional for locomotion, sports, and navigating uneven terrain.

Integrating the Foundational Five into Your Routine

For optimal physical development and injury prevention, these five movements should form the cornerstone of any well-rounded fitness program. Start by mastering the bodyweight versions, focusing on technique and control over load. As competency improves, gradually add external resistance (e.g., dumbbells, barbells, resistance bands) to continue building strength and power. Regularly assessing and refining your technique in each of these patterns will yield significant dividends in both performance and long-term health.

Conclusion: The Foundation for a Resilient Body

The 5 basic movements of competency—squat, hinge, push, pull, and lunge—are more than just exercises; they are the fundamental language of human movement. By dedicating time and effort to mastering these patterns, you are not just building muscle; you are building a more functional, resilient, and capable body ready to tackle the demands of daily life and athletic pursuits. Embrace these foundational movements, and you will unlock your true physical potential.