Every exercise pattern your body uses falls into one of seven groups: push, pull, squat, hinge, core, cardio, and mobility. Building a workout pattern-first is the simplest way to keep a session balanced so nothing important gets skipped across a week.
Pick a category below to see its exercises, each with a full form guide.
From Domenic: I build every program pattern-first. It's the most reliable way I've found to keep a training week balanced.
Choose a Category
Push Exercises (27)
Pressing exercises for the chest, shoulders, and triceps.
Pull Exercises (24)
Rows, chin-up progressions, curls, and back-focused pulling patterns.
Squat and Lunge Exercises (18)
Knee-dominant lower-body exercises for the quads, glutes, and balance.
Hip Hinge Exercises (15)
Posterior-chain exercises for the glutes, hamstrings, and lower back.
Core Exercises (34)
Anti-extension, anti-rotation, and flexion drills for trunk control.
Cardio Exercises (33)
Bodyweight conditioning moves for heart rate, coordination, and low-equipment training.
Mobility and Yoga Exercises (41)
Stretches, yoga poses, and mobility drills for range of motion and joint control.
Frequently Asked Questions
What are the main exercise movement patterns?
Most exercises fall into a handful of patterns: push (pressing away from you), pull (rowing toward you), squat (knee bend), and hinge (hip bend), plus core, cardio, and mobility work. Training across all of them keeps the body developed evenly instead of overbuilding one area.
How many movement patterns should one workout include?
A balanced full-body session usually covers three or four. For example, a push, a pull, and a lower-body pattern. You do not need all seven in a single workout; spreading them across the week works better.
Which movement pattern should a beginner start with?
Start with the squat plus a basic push and pull. They cover the most ground and carry over to everyday movement, which leaves hinge, core, and conditioning work to add once those first patterns feel controlled.