When building a fitness programme, it's important to understand the body in its multiple planes of movement. That is to say, the directions in which we function and can produce force.
These functional movement patterns are the foundations to the way we move in our daily lives, and come in the form of 7 key patterns: push, pull, squat, hinge, lunge, twist, and gait.
A well-rounded and healthy fitness programme will include all of these patterns. In this series, I examine each of these patterns on their own. This post will look at the hinge pattern.
What is the 'hinge' pattern?
The hinge pattern is one that most of us don't even realise we do as much as we do. Also known as the 'hip hinge', it is essentially the movement of bending forward at the hips.
When performing the hinge pattern, the primary muscles usually engaged are:
The hamstrings (rear thigh muscles)
The gluteals (rear hip muscles)
The spinal erectors (middle lower back muscles)
The core muscles (front, side and back)
How can I train the hinge pattern?
Here are some examples of hinge exercises:
Deadlift
Romanian deadlift
Straight-legged deadlift
Good morning
Hip thrusters
Pull throughs
What's the best hinge exercise?
The deadlift is one of the most beneficial exercises available and I would absolutely recommend including them in any intermediate or advanced fitness programme.
However, for beginners, this is quite a complex movement to get used to. Instead, I would recommend either Romanian or straight-legged deadlifts, both of which require straight legs throughout and are therefore a more 'pure' hinge movement. Both of these alternatives are also very good for building strength in the hamstrings and gluteals which is invaluable when performing to a standard deadlift.
For those that still struggle with these exercises, pull throughs can be an incredibly effective alternative also.
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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