Movement pattern

The hinge pattern

Hip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.

The shape of the movement

45MOVEMENTS

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.

24 of the 45 run without a gym. A pattern with no home version in it is a pattern you will skip.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·மறுபரிசீலனை ஜூலை 2026

How a movement lands in the hinge pattern

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

Every hinge movement

Hinge exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Back Extension	Lower back	Machine + Bodyweight	தொடக்கநிலை
Banded Good Morning	Hamstrings	Resistance band	தொடக்கநிலை
Cable Glute Kickback	Glutes	Cable machine	தொடக்கநிலை
Cable Pull-Through	Glutes	Cable machine	தொடக்கநிலை
Dumbbell Deadlift	Glutes	Dumbbells	தொடக்கநிலை
Frog Pump	Glutes	Bodyweight	தொடக்கநிலை
Glute Bridge	Glutes	Bodyweight	தொடக்கநிலை
Kettlebell Deadlift	Glutes	Kettlebell	தொடக்கநிலை
Machine Hip Thrust	Glutes	Machine	தொடக்கநிலை
Quadruped Hip Extension	Glutes	Bodyweight	தொடக்கநிலை
Resistance Band Glute Bridge	Glutes	Resistance band + Bodyweight	தொடக்கநிலை
Resistance Band Kickback	Glutes	Resistance band	தொடக்கநிலை
Resistance Band Romanian Deadlift	Hamstrings	Resistance band	தொடக்கநிலை
Superman	Lower back	Bodyweight	தொடக்கநிலை
45-Degree Back Extension	Glutes	Machine	தொடக்கநிலை
Dumbbell Hip Thrust	Glutes	Dumbbells + Bench	தொடக்கநிலை
Dumbbell Romanian Deadlift	Hamstrings	Dumbbells	தொடக்கநிலை
Kettlebell Romanian Deadlift	Hamstrings	Kettlebell	தொடக்கநிலை
Reverse Hyperextension	Glutes	Machine	தொடக்கநிலை
Single-Leg Glute Bridge	Glutes	Bodyweight	தொடக்கநிலை
Smith Machine Romanian Deadlift	Hamstrings	Smith machine	தொடக்கநிலை
Band-Assisted Nordic Curl	Hamstrings	Bodyweight + Resistance band	இடைநிலை
Barbell Hip Thrust	Glutes	Barbell + Bench	இடைநிலை
Dumbbell Swing	Glutes	Dumbbells	இடைநிலை
Kettlebell Clean	Glutes	Kettlebell	இடைநிலை
Kettlebell Swing	Glutes	Kettlebell	இடைநிலை
Rack Pull	ட்ரெப்பீசியஸ்	Barbell	இடைநிலை
Romanian Deadlift	Hamstrings	Barbell	இடைநிலை
Single-Leg Hip Thrust	Glutes	Bodyweight + Bench	இடைநிலை
Single-Leg Romanian Deadlift	Hamstrings	Dumbbells + Kettlebell	இடைநிலை
Trap Bar Deadlift	Quadriceps	Barbell	இடைநிலை
Barbell Good Morning	Hamstrings	Barbell	Advanced
Conventional Deadlift	Glutes	Barbell	Advanced
Dumbbell Snatch	Glutes	Dumbbells	Advanced
Hang Clean	Glutes	Barbell	Advanced
Seated Good Morning	Lower back	Barbell + Bench	Advanced
Single-Arm Kettlebell Swing	Glutes	Kettlebell	Advanced
Snatch-Grip Deadlift	Upper back	Barbell	Advanced
Stiff-Leg Deadlift	Hamstrings	Barbell	Advanced
Sumo Deadlift	Glutes	Barbell	Advanced
Deficit Deadlift	Glutes	Barbell + Weight plate	Advanced
Kettlebell Snatch	Glutes	Kettlebell	Advanced
Nordic Hamstring Curl	Hamstrings	Bodyweight	Advanced
Paused Deadlift	Glutes	Barbell	Advanced
Power Clean	Glutes	Barbell	Advanced

The other patterns

PushDriving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.PullDrawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.SquatKnee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.LungeSplit-stance and single-leg lower-body work, one leg clearly in front of the other.CarryHolding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.RotationTurning the trunk under load, or throwing and swinging across the body.BraceHolding the trunk still while something tries to bend, extend or twist it.தனித்தசைப் பயிற்சிOne joint, one muscle group, no help from anywhere else.

The questions that come up on the floor

What is the 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.

Which muscles does hinging train?

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.

How often should I train the hinge pattern?

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.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.