দ্য hinge pattern

Hip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still. The glutes and hamstrings produce the movement and the spinal erectors hold position. This is the pattern that transfers most directly to picking things up, and the one most often done with a rounded back and a shrugged neck.

Across the 45 hinge exercises on this site, the prime movers are the upper back, trapezius, quadriceps, hamstrings, glutes, lower back. Which one leads depends on the angle and the equipment, not on the pattern alone.

Twice a week is a sensible default for every pattern. A programme built on movement patterns rather than muscles is harder to leave holes in — if every week contains a push, a pull, a squat, a hinge, a carry and some trunk work, very little gets missed.