Hinge Patterns
| Exercise | Equipment | Unilateral | Compound | Primary Regions | Notes |
|---|---|---|---|---|---|
| Deadlift | kettlebells, full_gym | no | yes | legs_posterior, hips | King of hip hinge |
| Romanian Deadlift | kettlebells, full_gym | no | yes | legs_posterior, hips | Hamstring emphasis |
| Hip Thrust | bodyweight, kettlebells, full_gym | no | yes | hips | Glute-dominant |
| Good Morning | full_gym | no | yes | legs_posterior, hips | Loaded hip hinge, bar on shoulders |
| Single-Leg Romanian Deadlift | bodyweight, kettlebells, full_gym | yes | yes | legs_posterior, hips | Unilateral hamstring + balance |
| Glute Bridge | bodyweight | no | yes | hips | Bilateral floor bridge, foundational hip extension |
| Glute Bridge March | bodyweight | no | yes | hips | Bridge hold with alternating leg lifts |
Deadlift
King of hip hinge movements. Develops total posterior chain strength — the glutes, hamstrings, and back that produce forward propulsion every running stride.
Equipment: kettlebells, full_gym | Reps: 6-10 (kettlebells) · 3-5 (full_gym) | Rest: 90s (kettlebells) · 120s (full_gym)
Regions: Primary: legs_posterior, hips · Secondary: core, upper_posterior
Coaching Cues
- Weight close to body
- Hinge at hips, soft knees
- Flat back throughout
- Drive hips forward to stand
- Squeeze glutes at top
Common Mistakes
- Rounding lower back
- Bar drifting away from legs
- Hyperextending at top
- Squatting the weight up
Romanian Deadlift
Hip hinge with straight legs emphasis. Targets hamstrings and glutes with eccentric loading — the same eccentric demand your hamstrings face during each running stride's swing phase. Key for hamstring injury prevention.
Equipment: kettlebells, full_gym | Reps: 6-10 (kettlebells) · 5-8 (full_gym) | Rest: 90s (kettlebells) · 120s (full_gym)
Regions: Primary: legs_posterior, hips · Secondary: core
Coaching Cues
- Soft knee bend maintained
- Push hips back
- Feel hamstring stretch
- Weight stays close
- Squeeze glutes to return
Common Mistakes
- Too much knee bend
- Rounding back
- Not feeling hamstrings
- Going too low
Hip Thrust
Glute-dominant hip extension. Maximum glute activation for the hip extension power that drives you forward every stride. Stronger glutes also protect the knees and lower back from overload during high-mileage weeks.
Equipment: bodyweight, kettlebells, full_gym | Reps: 12-15 (bodyweight) · 8-12 (kettlebells) · 6-10 (full_gym) | Rest: 45s (bodyweight) · 60s (kettlebells) · 90s (full_gym)
Regions: Primary: hips · Secondary: legs_posterior, core
Coaching Cues
- Upper back on bench
- Feet flat, shins vertical
- Drive through heels
- Squeeze glutes hard at top
- Chin tucked
Common Mistakes
- Hyperextending lower back
- Feet too far out
- Not reaching full hip extension
- Pushing through toes
Good Morning
Loaded hip hinge with weight on shoulders. Builds posterior chain strength and hip mobility under load. Strengthens the entire backside used in forward propulsion.
Equipment: full_gym | Reps: 6-8 | Rest: 90s
Regions: Primary: legs_posterior, hips · Secondary: core, upper_posterior
Coaching Cues
- Weight on upper back
- Soft knees
- Hinge until torso near parallel
- Drive hips forward to stand
Common Mistakes
- Rounding back
- Too much knee bend
- Going too deep too soon
Single-Leg Romanian Deadlift
Unilateral hip hinge for hamstring and balance. Essential for runner-specific posterior chain.
Equipment: bodyweight, kettlebells, full_gym | Reps: 8-10 (bodyweight) · 6-8 (kettlebells) · 6-8 (full_gym) | Rest: 90s
Regions: Primary: legs_posterior, hips · Secondary: core
Coaching Cues
- Hinge at hip
- Extend free leg back
- Keep hips square
- Reach toward floor
- Drive through heel to stand
Common Mistakes
- Rotating hips open
- Rounding back
- Not hinging deep enough
- Losing balance
Glute Bridge
Bilateral floor bridge. Foundational hip extension pattern. Builds glute activation and hip extension strength from the safest position. Great starting point for runners who need to learn to fire their glutes before progressing to deadlifts or thrusts.
Equipment: bodyweight | Reps: 12-15 | Rest: 45s
Regions: Primary: hips · Secondary: legs_posterior, core
Coaching Cues
- Lie on back, feet flat, knees at 90 degrees
- Drive through heels
- Squeeze glutes at top
- Hips fully extended — straight line from knees to shoulders
- Lower with control
Common Mistakes
- Pushing through toes
- Hyperextending lower back at top
- Not reaching full hip extension
- Feet too far from hips
Glute Bridge March
Bridge hold with alternating leg lifts. Combines hip extension endurance with single-leg demand — a bridge that teaches pelvic control under movement. Directly mimics running's demand: hold a stable pelvis while alternating legs.
Equipment: bodyweight | Reps: 10-12 | Rest: 45s
Regions: Primary: hips · Secondary: core, legs_posterior
Coaching Cues
- Start in bridge position, hips fully extended
- Lift one foot off floor, knee to 90 degrees
- Keep hips level — no drop on the unsupported side
- Return foot, lift other side
- Maintain bridge height throughout
Common Mistakes
- Hips dropping when leg lifts
- Rotating pelvis side to side
- Losing bridge height between reps
- Rushing the march