10 Essential Movements Every Athlete Should Master at Performance United

Some of the essential movements we want all of our clients to learn here at Performance United, Sans Souci.

At Performance United, we believe in building strong, resilient, and versatile athletes. Whether you’re a runner, lifter, or a hybrid athlete, mastering fundamental movements is crucial for optimal performance and injury prevention. Here are the ten essential movements we prioritize for our athletes:

1. Hinge

The hinge movement, primarily executed through exercises like the deadlift, is essential for developing powerful posterior chain muscles including the hamstrings, glutes, and lower back. Mastering the hinge ensures effective hip mechanics and is vital for athletic performance and daily activities.

Key Exercise: Deadlift

2. Squat

Squats are the cornerstone of lower body strength, targeting the quads, hamstrings, glutes, and core. Proper squat mechanics enhance mobility, stability, and power, making it a foundational movement for all athletes.

Key Exercise: Barbell Squat

3. Lunge

Lunges enhance unilateral strength and stability, addressing muscle imbalances and improving coordination. This movement is crucial for athletes as it mimics many sport-specific actions.

Key Exercise: Walking Lunge

4. Horizontal Push

Developing upper body pushing strength is essential for overall athleticism. The horizontal push movement targets the chest, shoulders, and triceps, contributing to a balanced upper body.

Key Exercise: Bench Press

5. Horizontal Pull

Balancing pushing movements with pulling movements is critical for shoulder health and upper body strength. The horizontal pull targets the back muscles, improving posture and preventing injuries.

Key Exercise: Bent Over Row

6. Vertical Pull

Vertical pulling movements enhance upper body strength, focusing on the lats, traps, and biceps. This movement is vital for activities that require pulling actions, such as climbing or swimming.

Key Exercise: Pull-Up

7. Vertical Push

Vertical pushing movements develop shoulder strength and stability, targeting the deltoids, triceps, and upper chest. This is essential for overhead activities and overall upper body power.

Key Exercise: Overhead Press

8. Rotation

Rotational movements improve core strength and stability, which is crucial for athletic performance. These movements enhance the body’s ability to generate power and maintain balance during dynamic activities.

Key Exercise: Russian Twist

9. Anterior Compression

Anterior compression exercises focus on strengthening the muscles at the front of the body, including the abs and hip flexors. This movement is essential for core stability and functional strength.

Key Exercise: Plank

10. Posterior Expansion

Posterior expansion movements are crucial for developing the upper back and improving thoracic mobility. This enhances breathing efficiency and overall posture, which are essential for both athletic performance and everyday activities.

Key Exercise: Face Pull


At Performance United, we ensure our athletes master these fundamental movements to build a strong foundation for their training. By prioritizing these exercises, we help our clients achieve their performance goals, and enhance their overall athletic capability. If you’re ready to elevate your training, visit us at Performance United and experience personalized coaching that caters to your unique needs.



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