How to Hip Hinge Properly

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The hip hinge is a foundational movement in fitness, and one that mimics the everyday activity of bending and lifting. Have you seen those pain-relief commercials? Where someone bends over to pick up a pencil and their back spasms? Learning how to do a hip hinge properly will help you strengthen key muscles and teach you correct movement, so you don’t end up needing those very meds they are advertising. 

Why Do Hinging Exercises?

Bending over might not seem to be a foundation-building exercise, but hip hinging works several major muscle groups. When you perform a hinging exercise, you are in fact strengthening your glutes, hamstrings, back, core, shoulder-girdle, and even your grip (when using weights). 

Do you play sports? Strong glutes and hamstrings are key to your jumping and running performance. Adding the hip hinge to your workout routine will help add strength and power to your stride. 

Whether you are athletic or not, it is common to have a weak and overstretched back line (or posterior chain). This may be from sitting, driving, and doing computer work. And a weak back line goes hand in hand with poor posture and back pain. The hip hinge will help you stand up taller and prevent injuries (like that poor person in the commercials). 

Exercises Featuring the Hip Hinge

The first hinging exercise that comes to mind might be the barbell deadlift, complete with a crossfit athlete straining under massive weights, veins popping out of their necks. This is NOT what you need to be doing in order to reap the benefits. Plus, it looks pretty intimidating! 

The deadlift can be done with much lighter weights for you to see a benefit, but there are other hip hinge exercises you can try, including kettlebell swings, bent over rows, or the clean and press. There are variations for all of these exercises, including with gym equipment. But first, you need to know how to hip hinge properly! 

Learn How to Hip Hinge Properly

Despite the fact that we all bend over dozens of times a day, hinging can feel a bit awkward at first. In order to prevent injury, it is key to learn how to hip hinge properly. This means without any weights! The very first step is to learn where your body is in space; how the move looks and feels. Form comes first! 

To find the correct position, use a broomstick or something similar. Place it vertically along your spine, running from your head, down your upper spine, all the way to your tailbone. Hold it with one hand at the nape of your neck, and the other at the small of your back. From here, practice pushing your hips back as you hinge forward, knees bending slightly. The stick should stay glued to the three points at all times. 

Ideally, you will have a coach there helping you find the correct position. If you are at home, try practicing in front of a full-length mirror to check your line. For some people, imagining staying “long” helps. 

Once you have mastered the hip hinge with no weights, you can start to integrate exercises like:

• Goat bag swing
• Band hinges through legs
• Ultimate sandbag good morning
• Ultimate sandbag Romanian deadlift
• Trap bar deadlift
• Kettlebell swings
• Barbell deadlift (varying heights for set to of the bar depending on your hamstring flexibility )

I’ve made a video demonstrating how to hip hinge properly, with exercise examples

Hinges for Everyone

Don’t let the hip hinge intimidate you! There are so many types of hinge exercises, and there are ways to modify them all (regressed or progressed!). And, if you already have a sore back, the glute bridge might be a good modified option for you. Everyone can benefit from strengthening the muscles in the back of the body, and hip hinges are perfect for that. 

If you are looking for some guidance on how to incorporate hip hinges into your routine, or want support as you learn correct form, I can help with that! I offer private and duo personal training sessions to get you closer to your goals. Let’s talk!