In the pulling motion, you pull a weight toward your body or move your body towards your hands. The pulling motion comes in various forms, such as vertical or horizontal pulls. The main muscles being worked in this motion are the mid and upper back, biceps, forearms, and rear deltoids. Some examples of the pulling motion include pull-ups and barbell rows.

The pushing motion is the opposite of the pull: it works as an antagonist muscle pair. In this movement, you push a weight away from your body or away from an object. Just like in pulls, the pushing motion also has vertical and horizontal components. The muscles targeted in this motion are the chest, triceps, and front deltoids. Sample exercises include push-ups and dumbbell shoulder presses.

The squat — one of the most complex movements of the human body — requires a lot of strength and mobility in the leg, hip, knee, and ankle. This exercise targets the glutes, core, quadriceps, and hamstring muscles. Variations of the squat include goblet squats, sumo squats, and front squats.

Lunges require greater flexibility, stability, and balance all throughout the body because you perform this motion in a less stable position: one foot further away from the other. This exercise works the same muscles as the squats (glutes, quadriceps, core, and hamstrings) with the added stimulation of all three gluteal muscles because of the split stance you are in. Some example exercises are step-ups and side lunges.

Hinge exercises require a slight bend at your knees and a forward lean pushing your hips backward, all while keeping your back straight. These exercises build the hamstrings, glutes, and lower back muscles. Some exercises include kettlebell swings and sumo deadlifts.

Rotation is a movement that involves twisting your core instead of moving forward and backward or side to side. This motion is very important for athletes to train since rotation is seen in almost every sport: while throwing a ball, kicking a ball, and changing directions while running. The core (specifically the obliques) and the lower back are the key muscle groups trained in this type of exercise. Exercises that fall under this group are side plank rotations and Russian twists.

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