The hip hinge is a fundamental movement pattern that is crucial for strength training, athletic performance, and even everyday activities. Unlike the squat, which is a knee-dominant movement, the hip hinge is a hip-dominant movement where the individual bends at the hips while maintaining a neutral spine[3.).
Key Benefits of Hip Hinge Exercises
Increased Flexibility and Mobility: Hip hinge exercises can reduce tightness in the hamstrings and improve the range of motion in the hips, leading to better overall flexibility and mobility[2].
Improved Posture: By keeping the hamstrings loose, hip hinge exercises can help maintain a comfortable sitting and standing position, reducing the risk of poor posture[2].
Better Lower Body Strength: The hip hinge targets the posterior chain, which includes the glutes, hamstrings, and lower back muscles, leading to enhanced lower body strength[2][3].
Less Back Pain: Strengthening the lower body through hip hinge exercises can reduce strain on the spine, thereby decreasing the likelihood of back pain[2].
How to Perform a Hip Hinge
To perform a hip hinge correctly:
Starting Position: Stand with your feet shoulder-width apart.
Movement: Push your hips back while maintaining a soft bend in the knees. The shins should remain vertical, and the hips should not go below the knee level.
Spine Alignment: Keep your back straight and maintain a neutral spine position throughout the movement.
Core Engagement: Ensure your core is engaged to support proper form and prevent injury.
Posture: Keep your shoulders back and down, chest lifted, and hips level to avoid rounding of the shoulders and upper back[3].
Beginner Hip Hinge Exercises
For those new to the hip hinge, here are some beginner-friendly exercises:
Just The Hinge
This exercise involves practicing the fundamental hip hinge movement without any resistance.
Stand with your feet shoulder-width apart, push your hips back, and hinge forward at the hips until your torso is nearly parallel to the floor. Pause, then extend your hips to return to the starting position[1].
Resistance Band Hip Hinge Drill
Secure a resistance band to an anchor point behind you and wrap it around your hips.
Step forward to create tension, then perform the hip hinge movement slowly to maintain proper form against the pull of the resistance band[1].
Bodyweight Glute Bridge
Lie on an exercise mat with your feet on the floor and your knees bent.
Thrust your hips upward, bringing your butt off the floor, and squeeze your glutes. Hold for the desired duration, then release[1].
Advanced Hip Hinge Exercises
Once you have mastered the basic hip hinge movement, you can progress to more advanced exercises:
Good Morning
Add resistance to a basic standing hip hinge by looping an exercise band under your feet and holding it with both hands[5].
Deadlift
One of the big three lifts, the deadlift trains the entire posterior chain. Ensure to keep your back straight and lift with your glutes and hamstrings rather than your lower back[5].
Romanian Deadlift
Similar to the traditional deadlift but with less knee bend (about 10 to 20 degrees). This exercise is particularly effective for building glute and hamstring strength[5].
Kettlebell Swing
A more advanced exercise that uses the momentum of the hip hinge to propel the kettlebell to chest level. This exercise requires core stability and strength[1][5].
Common Mistakes and Corrections
To get the most out of hip hinge exercises and avoid injuries, it is crucial to correct common mistakes:
Rounding the Back
Avoid rounding your back during the movement. Use a dowel or broomstick down the center of your back to help maintain a neutral spine position[3].
Not Keeping the Core Engaged
Ensure your core is engaged throughout the movement to maintain proper form and prevent poor posture and potential injuries[3].
Importance of Form
Proper form is essential for preventing injury and maximizing the benefits of hip hinge exercises. Maintaining a neutral spine, engaging the core, and avoiding compensations in other areas of the body (such as the lower back) are key to performing the hip hinge safely and effectively[3].
Most Important Facts About Hip Hinge Exercises
Movement Pattern: The hip hinge is a hip-dominant movement that involves bending at the hips while maintaining a neutral spine.
Key Benefits: Increases flexibility and mobility, improves posture, strengthens the lower body, and reduces back pain.
Proper Form: Involves pushing the hips back, maintaining a soft bend in the knees, keeping the back straight, and engaging the core.
Beginner Exercises: Include “Just The Hinge,” Resistance Band Hip Hinge Drill, and Bodyweight Glute Bridge.
Advanced Exercises: Include Good Morning, Deadlift, Romanian Deadlift, and Kettlebell Swing.
Common Mistakes: Rounding the back and not keeping the core engaged, which can be corrected by maintaining a neutral spine and engaging the core.
Importance of Form: Proper form is crucial for preventing injuries and maximizing the benefits of the exercise.
