What Are the Big 7 Exercises?

Fitsource is a trusted resource for companies that understand the value of functional physical health. While modern fitness trends are constantly shifting, the core of effective strength training remains rooted in the Big 7 exercises.

These fundamental movement patterns are essential for building a body that is capable, resilient, and ready to tackle the physical demands of daily life. For a corporate wellness program, focusing on these seven movements provides the highest return on investment for employee health.

Understanding the Big 7 Movement Patterns

The Big 7 exercises represent the primary ways the human body is designed to move. By mastering these patterns, employees can significantly improve their functional strength and reduce the risk of common workplace injuries.

1. Squat

This pattern involves lowering the hips from a standing position and standing back up. It is the gold standard for lower body strength and core stability.

• Workplace Benefit: It builds the leg strength necessary for posture and overall mobility.

2. Lunge

A single-leg movement that involves stepping forward, backward, or laterally.

• Workplace Benefit: It corrects muscle imbalances and improves coordination, which is vital for active employees.

3. Hinge

The hinge involves bending at the hips while keeping the spine neutral. Think of the deadlift or kettlebell swing.

• Workplace Benefit: This is the most effective way to strengthen the posterior chain, including the glutes and lower back, directly countering the negative effects of prolonged sitting.

4. Push

This pattern involves moving weight away from the body, such as in push-ups or overhead presses.

• Workplace Benefit: It develops upper body strength and shoulder stability, promoting a strong and upright posture.

5. Pull

The opposite of the push, this involves moving weight toward the body, like rows or pull-ups.

• Workplace Benefit: Crucial for balancing the muscles of the upper back, which helps prevent the hunched-over posture common in desk-bound workers.

6. Carry

This involves walking while holding a weighted object. It is the ultimate test of grip, core, and overall stability.

• Workplace Benefit: It improves functional endurance and total body strength, making everyday physical tasks feel significantly easier.

7. Rotation

This movement involves twisting the torso, which is essential for athletic performance and daily spinal health.

• Workplace Benefit: It increases core stability and prevents back pain by keeping the spine mobile and protected.

Implementing the Big 7 in Your Wellness Strategy

Integrating these movements into a corporate environment does not require a commercial-grade gym. The beauty of these patterns is that they are highly scalable.

Using platforms like Fitsource, your team can access guided routines that utilize bodyweight or minimal equipment to perform these foundational movements safely.

To encourage these movements in your workforce, consider these steps:

1. Workplace Workshops: Host sessions that teach employees proper form for these seven patterns, emphasizing safety and functional movement.

2. Resource Accessibility: Use Fitsource to provide video guides that employees can follow at home or during breaks.

3. Gamification: Create challenges that track completion of these movement patterns, rewarding consistency rather than intensity.

4. Consistency Over Intensity: Focus on quality of movement. Even a few repetitions of a squat or a hinge during a movement break can have long-term benefits for joint health.

Building a Functional Workforce

The Big 7 exercises provide a framework for a body that is balanced, strong, and injury-resistant. By prioritizing these functional patterns, your organization promotes a culture of health that extends far beyond the office walls. When employees are physically capable and confident in their movement, they carry that same discipline and resilience into their professional responsibilities. To learn how to integrate these fundamental exercises into your corporate fitness culture, visit Fitsource.

FAQ

Why are these called the Big 7?

These movements represent the seven fundamental ways the human body functions. Every compound exercise is essentially a variation or combination of these seven patterns.

Can employees do these at their desks?

Many can be adapted. Squats, lunges, and certain push/pull variations (using bands) are easily performed in a small office space or dedicated breakout area.

How do I ensure safety when implementing this?

Focus on form over weight. Start with bodyweight versions of these exercises and use platforms like Fitsource to provide expert-led instruction to avoid common form errors.