<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=424649934352787&amp;ev=PageView&amp;noscript=1">

NIFS Healthy Living Blog

Movement Pattern Variations: The Hip Hinge

The fourth and final movement pattern of this blog series is the hip hinge. If you have not read it already, head to the original blog post, Optimal Movement Patterns for Building Muscle, which gives an overview of the four-movement patterns that everyone should be training. In this post, I go over the hip hinge movement pattern.

Screen Shot 2023-05-11 at 12.06.35 PMThe Hip Hinge Pattern

The hip hinge movement pattern is a compound movement that works the muscles of the low back, glutes, and hamstrings. These muscles are also known as the “go” muscles. The hinge pattern is an essential movement for your activities of daily living such as bending over, getting up from the floor, and walking. It is also essential to train this pattern to strengthen the muscles of the lower back around the spine. These muscles, as well as the glutes and hamstrings, can become very weak if you work a desk job or are sedentary for most of your day.

Training the hip hinge movement pattern to a full range of motion can also improve the flexibility in your hips and hamstrings. Learning how to hinge properly should be an essential aspect of your training from the beginning. Within your training plan, you can break this movement down into bilateral and unilateral patterns, just like the squat pattern. Bilateral means both legs working at the same time, and unilateral means one leg at a time. Utilizing both bilateral and unilateral will ensure you are not creating any imbalances between your legs. You can also isolate the muscles utilized in the hip hinge pattern, the hamstrings, and the glutes.

Hip Hinge Variations

Bilateral

  • Barbell Deadlift
  • Kettlebell Deadlift
  • Hex Bar Deadlift
  • Barbell Romanian Deadlift
  • Dumbbell Romanian Deadlift
  • Barbell Goodmornings
  • Seated Goodmornings
  • Hip Thrusts
  • Glute Bridges
  • Kettlebell Swings

Unilateral

  • Kickstand Deadlift
  • Single-leg Romanian Deadlift

Hamstring Isolation Movements

  • Prone Leg Curl
  • Seated Leg Curl
  • Banded Leg Curl

Glute Isolation Movements

  • Glute Kick Backs
  • Hip Abduction (band or machine)
  • Glute Ham Raises
  • Glute Focus Back Extensions

Get Help with Your Training Program

For more information on how to properly progress and structure a training program, visit our staff at the track desk to schedule a private session. We are more than happy to help at any time, and as part of your membership here at NIFS, you receive complimentary workout programs. Our Health Fitness professionals tailor all programs to your fitness goals.

New call-to-action

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: range of motion glutes hips ADLs movement patterns hinge training program lower back

Optimal Movement Patterns for Building Muscle

Screen Shot 2021-01-14 at 1.10.19 PMThe traditional bodybuilding split of working one muscle group per day might work for the dedicated, high-level competitive bodybuilder who makes their living in the gym. But for the general population only looking to shed some unwanted pounds and improve their overall health, the traditional bodybuilding split is not ideal. Working multiple muscle groups in the same session is much more ideal because it ramps up the body’s metabolism more than working a single muscle group each day. To achieve this, we train the movement, not the muscles.

The Four Movement Patterns

There are four main categories in which we categorize the movement patterns: push, pull, squat, and hinge. Each category works a movement while working multiple muscle groups.

Push

This upper-body movement pattern uses all of your “pushing” muscles. The pushing muscles of the upper body include the chest, shoulders, and triceps. Common movements within this category include the following:

Read my full blog on the Push movement.

Pull

This upper-body movement pattern uses the “pulling” muscles. The pulling muscles of the upper body include the lats and the biceps. There are two different pulling variations, the horizontal pull and the vertical pull. The horizontal pull targets the lower lats and the vertical pull targets the upper portion of the lats. It is important to include both variations in your program. Common movements within this category include the following:

Read my full blog on the Pull movement.

Squat

The squat movement pattern is the pushing movements pattern for the lower body. The squat pattern mainly works the quadriceps and the glutes. This category also includes all single-leg movements. The squat pattern is a large compound movement that should be progressed properly. Common movements in this category include the following:

Hinge

The hinge movement pattern is the pulling movement pattern for the lower body. The hinge pattern is better known as the deadlift. The primary muscles worked during the hinge movement are the hips, hamstrings, and lower back. The deadlift is another exercise that should be progressed properly for safe lifting. On days that you work the hinge pattern, you should do some additional hamstring isolation movements. Common movements for the hinge pattern include the following:

Using the Movement Patterns

Knowing that there are four movement patterns, and which movement pattern works which muscle group, you can build your exercise routines. In a future blog, I will discuss why the full-body program is superior, and how to schedule your week using the movement patterns. In short, you can build your exercise routine by putting together two or more of the movement patterns in one day. After working a muscle group, you don’t want to work that same muscle group for at least 48 hours.

***

If you need any help building an exercise program, or want a health professional or personal trainer to put one together for you, come visit us at the Track Desk at any time.

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: weight loss muscles weight lifting weightlifting exercises building muscle movement squat leg day movement patterns pull hinge push