When you think of movement, what comes to mind? Have you heard of foundational movements? Foundational movements are functional movements that use large muscle groups. Not only that, but foundational or functional movements tend to work several muscle groups at the same time. While those multiple large muscles are at work, smaller muscles known as stabilizers are also put into play. It’s like a symphony of muscles supporting each other.
Foundational movements avoid isolating muscles, which may weaken the muscles that are not being used. When muscles are working in unison, they grow stronger together, especially since the stabilizers are providing support. Support is the key focus as these types of movements help build a solid foundation of strength, which enables you to move with agility and power. Why is foundational support critical to fluid, efficient movement? When you prioritize a strong foundation—whether that means grounding your feet, engaging your core, or activating stabilizing muscles, you transform your entire body into an integrated system.
Foundational movements mimic the natural movements we perform on a daily basis. They are also some of the initial movements that we learn as children, because they are not dependent upon fine motor skills. They are called “foundational” because they serve as the basis for all movement. Examples are squats, deadlifts, presses, lunges and the swinging movements of kettle bells.1 The stronger the foundation, the stronger the body.
Speed and coordination are also increased when foundational movement patterns are mastered. When your muscles are working together, you have faster reaction times. And, with more power available from the strength of the smaller muscles supporting your large muscle groups, you increase stability and coordination. This is not only excellent for sports, but also translates into real-world strength. If you ever need to complete a time-based challenge or simply react efficiently and quickly in real-life scenarios, foundational movements can help you do that.2
Having a strong foundation can help reduce your risk of injury, especially muscle pulls and strains. This is because foundational movements are functional and tend to flow, which helps create strength through various ranges of motion all at once. The risk of injuries can become higher when you only do isolation movements, since the surrounding muscles aren’t being strengthened simultaneously.
Here are six basic foundational movements:3
- Squat: Sitting back and standing up: builds lower-body and core stability.
- Hinge: Bending at the hips while keeping the spine neutral: protects the lower back and strengthens the posterior chain.
- Lunge: Single-leg movement that improves balance and unilateral strength.
- Push: Moving objects away from the body: activates the chest, shoulders, and triceps.
- Pull: Bringing objects toward the body: targets the back and biceps for daily reaching and carrying.
- Carry: Holding and transporting weights: fundamentally strengthens the entire core and grip.
Incorporate foundational movements into your daily regimen, move with intention and empower yourself to feel good every day!
1, 2 https://www.ericleija.com/the-benefits-of-foundational-movement/
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