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.

మూలం·Published exercise references·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·జూలై 2026న సమీక్షించాం

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 →

మూలం·Published exercise references·ATTRIBUTION BY JOINT ACTION·జూలై 2026న సమీక్షించాం

Every hinge movement

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

The other patterns

PushDriving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.పుల్Drawing 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.బ్రేస్Holding the trunk still while something tries to bend, extend or twist it.IsolationOne 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 sources 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.

మూలం·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·జూలై 2026న సమీక్షించాం

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