Videos
Instructions
- Stand with feet hip-width apart, knees slightly bent.
- Place hands on hips or crossed on chest for balance.
- Hinge at the hips by pushing them backward.
- Keep the back straight and chest open while lowering the torso.
- Lower until you feel a stretch in hamstrings.
- Return to the starting position by driving hips forward.
Technical Tips
- Maintain a neutral spine throughout.
- Avoid rounding your back.
- Keep weight on heels, not toes.
- Engage core for stability.
Breathing Tips
- Inhale as you hinge forward.
- Exhale as you return to standing.
Medical restrictions
- Avoid if experiencing acute lower back pain.
- Not recommended for severe hamstring injuries.
- Caution with hip joint problems.
Description
The hip hinge is a fundamental movement pattern that teaches proper mechanics for bending at the hips while maintaining a strong and neutral spine. This exercise is essential for building strength, stability, and body awareness, making it a foundational drill for both beginners and advanced athletes. Practicing the hip hinge helps to improve posture, protect the lower back, and prepare the body for more complex lifts such as deadlifts, kettlebell swings, and Olympic movements. By focusing on driving the hips backward rather than simply bending the knees, the hip hinge emphasizes effective engagement of the glutes and hamstrings. This movement trains the body to distribute load efficiently, reducing the risk of strain on the spine. It also reinforces core stability, which is critical for athletic performance, daily functional activities, and injury prevention. The hip hinge can be performed without equipment, making it highly accessible for home workouts or warm-up routines. It is particularly effective as a teaching tool for beginners who need to develop safe lifting habits. For athletes and fitness enthusiasts, refining the hip hinge ensures stronger performance in strength training, running, and explosive sports activities. Incorporating the hip hinge into a regular routine builds a solid foundation of strength and mobility, enhancing both functional fitness and long-term joint health.
What muscles does the hip hinge work?
The hip hinge primarily targets the glutes and hamstrings while also engaging the lower back and core muscles for stability.
Is the hip hinge good for beginners?
Yes, the hip hinge is an excellent beginner exercise because it teaches proper hip movement mechanics and helps build a foundation for safe strength training.
How is the hip hinge different from a squat?
The hip hinge emphasizes pushing the hips backward with minimal knee bend, while a squat involves more knee flexion and targets the quadriceps alongside glutes.
Can I do hip hinges without equipment?
Yes, the hip hinge can be performed without any equipment, making it accessible for home workouts, warm-ups, or mobility drills.
Why is the hip hinge important for deadlifts?
The hip hinge teaches proper hip movement and spine alignment, which are crucial for executing safe and powerful deadlifts without risking back injury.