FSHP Academy
Functional & Group Training — all lessons

Principles

Overview of functional training principles and conceptsBenefits of functional training for diverse populationsEquipment used in functional trainingFour basic foundations of human movementFundamental movement patterns: push, pull, squat, hingeScience behind functional and constructive trainingDetermining intensity for functional exercise

Functional Workouts by Equipment

Body weight, bands and pulleysDumbbells and kettlebellsMedicine and stability ballsAgility ladder, hurdles and battle ropes

Functional & Group Program Design

Designing functional and group training programmesManipulating training variablesPeriodisation cycles for functional training

Fundamental movement patterns: push, pull, squat, hinge

The canonical lesson on fundamental movement patterns — squat, hinge, lunge, push, pull, carry and rotate — with technique principles, regressions and progressions.

Intermediate Evidence: Established consensus 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Identify and describe the fundamental movement patterns
  • Explain key technique principles for squat and hinge
  • Regress and progress each pattern
  • Build balanced programmes from the patterns

Before this lesson

Why this matters

This is the canonical lesson on movement patterns — biomechanics, personal training and S&C lessons link here. Patterns make programme design simple: choose one or more exercises per pattern and progress them.

Fundamental movement patterns Eight cards list fundamental movement patterns with their dominant joints and example exercises: squat, hinge, lunge or single-leg, push, pull, carry, rotate or anti-rotate, and locomotion or level change. Lower-body patterns are blue, upper-body patterns red, carries green, rotation amber and locomotion violet. Squat Knee + hip • Goblet squat• back squat• front squat Hinge Hip-dominant • RDL• deadlift• swing Lunge / single-leg Unilateral knee + hip • Split squat• step-up Push Horizontal / vertical • Push-up• bench• overhead press Pull Horizontal / vertical • Row• pull-up• lat pulldown Carry / gait Whole body, trunk stiffness • Farmer• suitcase• sled Rotate / anti-rotate Trunk, transverse plane • Woodchop• Pallof press Locomotion Gait, level changes • Crawl• get-up• sprint
Figure 1. Fundamental movement patterns with dominant joints and example exercises. — Original diagram, FSHP Academy (schematic, not to scale).

Squat

Simultaneous hip, knee and ankle flexion with the trunk relatively upright [schoenfeld2010].

  • Principles: feet roughly hip-to-shoulder width, toes slightly out, knees track over toes, whole foot in contact, controlled depth.
  • Regress: box squat, supported squat (TRX). Progress: goblet → front/back squat → tempo or paused squats.

Hinge

Hip flexion and extension with a relatively neutral spine and modest knee bend.

  • Principles: push hips back, shins near vertical, bar or weight close to the legs.
  • Regress: dowel hinge, cable pull-through. Progress: RDL → deadlift → single-leg RDL.

Lunge / single-leg

Split stance or single-leg support. Regress: split squat holding support. Progress: reverse lunge → walking lunge → Bulgarian split squat.

Push and pull

Horizontal (push-up, bench; row) and vertical (overhead press; pull-up). Balance pushing and pulling volume [haff2016].

Carry and rotation

Carries (farmer, suitcase) build grip and trunk stiffness. Rotation and anti-rotation (chops, Pallof press) train the transverse plane.

Common mistakes and misconceptions

Case study

A new client cannot squat below parallel without heels lifting. The trainer uses a goblet squat to a box with heels elevated, adds ankle mobility work, and gradually lowers the box. Within six weeks the client squats to full depth with heels down.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Practical demo needs verification — opens a YouTube search

Squat vs hinge explained

Squat University (search)

You will understand: differences in mechanics and coaching

Why: Physiotherapist-led technique content.
Introductory needs verification — opens a YouTube search

Fundamental movement patterns

NSCA

You will understand: core patterns for programme design

Why: Professional body content.

Knowledge check

Knowledge check · 0/5

1. The main difference between a squat and a hinge is…

Answer B. Hinges (RDL, deadlift) load the hip extensors with less knee motion.

2. A good regression for a bodyweight squat is…

Answer B. A box limits depth and provides a target.

3. A horizontal pull exercise is…

Answer B. Rows pull in the horizontal plane.

4. Why include unilateral patterns (lunges, step-ups)?

Answer B. Single-leg demands are common in gait and sport.

5. Loaded carries mainly train…

Answer B. They transfer to carrying tasks.

Short-answer & application questions

  1. Write regressions and progressions (3 each) for the hinge.
  2. Design a balanced full-body session using all patterns.
  3. Teach a squat using two external cues.

Key takeaways

  • Most strength programmes can be built from squat, hinge, lunge, push, pull, carry and rotation patterns.
  • Squats are knee- and hip-dominant; hinges are hip-dominant with minimal knee bend.
  • Every pattern has regressions (easier) and progressions (harder) for any client.
  • Balance pushing and pulling, and bilateral and unilateral work.

Connected topics

strength conditioning

Compound lifts: squat, deadlift and bench variations

anatomy

Core and pelvic stability

assessment

Postural and functional assessment (Prehab assessment tool)

functional training

Four basic foundations of human movement

This is the canonical lesson for: Biomechanics & Movement → Movement Analysis

References

  1. Boyle M (2016). New Functional Training for Sports (2nd ed.). Human Kinetics. Textbook check pending
  2. Schoenfeld BJ (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12):3497–3506. Narrative review check pending
  3. Haff GG, Triplett NT (eds) (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics / NSCA. Textbook check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.