The origin of movement mastery - part 2

This is part 2 of our blog series "The origin of movement mastery" (part 1). Although it's extremely difficult to standardize a common system that agrees on what consist of the core movement fundamentals and how to teach them, we do our best to peel back the layers of the onion of movement and identify what we think are the origin and key building blocks of movement and the origin of movement mastery at HAUS No3.

When it comes to training in the gym, playing sports, developing body awareness or simply moving around in daily life, there are two movement patterns that you want to make your first priority to learn and understand; the squat and the hip hinge.

Why? Because they are the fundamental building blocks, the mother and father if you will, to some of the most effective and useful exercises you can do; both in the gym and in real life.


At HAUS No3 we label the hip hinge as the mother of all exercises due to its unique demands on challenging both static and dynamic stability of the hip, spine, shoulders and a proper movement sequence and weight shift required to perform a well executed hip hinge. From our experience, having the body awareness and learning how to move and properly perform a hip hinge sets the foundation for more or less all other movements and exercises performed standing. And although the hip hinge might look simple, it’s a multijoint, compound movement that is not always easy to perform unless you have been taught how to do it.

The deadlift is one of the most common version of a hip hinge movement pattern when the pattern is progressed to a loaded exercise. Other popular hip hinge exercises are kettlebell swings, RDL’s, 1-leg deadlift, ski-erg and rowing.

The hip hinge is needed in locomotion activities such as walking, running, sprinting, jumping, bounding, etc. While playing sports you need a good hip hinge pattern to effectively load the hips and achieving a proper athletic stance, commonly seen in everything from basketball to bowling (slightly bent knees, hips hinged and back flat).

In daily life you are faced with many situations where a properly executed hip hinge pattern is also favourable for safe and effective ergonomics, in everything from picking up an infant from a crib to tying your own shoelaces.

In summary, the time you invest in learning how to do a proper hip hinge pattern is returned multiple times in the gym, while playing sports and just by getting around in daily life.


At HAUS No3 we refer the squat movement pattern as father of all exercises. With that analogy we mean that in terms of how we teach movements, the squat follows the hip hinge since in most cases the squat pattern is already a preferred movement pattern and therefore slightly faster and easier to learn compared to a hip hinge, for the vast majority of people.

To perform a well executed squat pattern you need foot stability, pelvic control, a proper movement sequence of the hip followed by knees and a stable spine. Similar to the hip hinge knowing how to perform a squat sets the foundation for your success in the gym, participating in sports as well as moving well in general.

In the gym you often see loaded squat variations such as barbell back or front squats, goblet squats as well as split squat and single leg squat variations being that all originate from the bodyweight squat movement pattern.

The squat pattern differs from the hip hinge in that you lower yourself closer to the ground, descending the center of mass. This means you find activities such as vertical jumping (e.g. volleyball), picking object up from the floor or sitting down on a chair all utilising the squat movement pattern.

Therefore, the time you spend on understanding and mastering the squat pattern is well invested for safe and effective training in the gym, playing sports and real life situations.


We hope you enjoyed part 2 (part 1) of our series "The origin of movement mastery" and how we look at the the movement patterns of the hip hinge and the squat at HAUS No3. As emphasized above, if you learn and understand these two patterns you can apply that movement skill to an endless variation of exercises that all originate from these two fundamental movement patterns.

Learn more about our story, training systems or how to get started at HAUS No3 or schedule a consultation and experience for yourself what we do and how we can help.

HAUS No3 is a boutique personal training studio located at Naiipa Art Complex in Phra Kanong, Bangkok - a 2 minute walk from Phra Kanong BTS station (exit 4).

Welcome to #OurHAUS