How to do a Hip Hinge Movement Exercise

Overview

Labelled the most important biomechanical joint action to learn, the hip hinge is an extremely important exercise to add to your repertoire. It plays a significant role in keeping your spine safe when lifting and can help decrease your chance of injury. 

The hip hinge forms the basis of exercises like the Romanian Deadlift and the Good Morning, both of which target the hamstrings and glutes by training the hamstrings in an extended position. Forming strong glutes through these kinds of movements can help significantly with injury prevention. 

How to do a Hip Hinge Exercise Movement

  1. Stand with your feet shoulder width apart, your shoulder blades back and down and your spine neutral. 
  2. Create a slight bend in your knees. Put your hands wherever is most comfortable. 
  3. Slowly ‘hinge’ at the hips by focusing on pushing your glutes (bum) backwards rather than pushing your body down. 
  4. Keep pushing your bum backwards until you feel your hamstrings have reached their maximum stretch and pause there shortly. 
  5. Drive your hips back up by contracting your glutes. 

TOP TIP 

A great tip is to start doing these about a foot away from a wall and focus on trying to press an imaginary button with your bum. This will help make sure you are pushing your bum backwards rather than bending forwards. 

Muscles Worked

The hip hinge movement focuses predominantly on the posterior chain. This includes the hamstrings, glutes (gluteus medius, gluteus maximus and glutues minimus) and your lower back. 

Variations 

  • Barbell Romanian Deadlift 
  • Dumbbell Romanian Deadlift 
  • Banded Romanian Deadlift 
  • Split Stance Romanian Deadlift 
  • Single leg Romanian Deadlift 
  • Suitcase hold Romanian Deadlift 
  • Banded Good Morning 
  • Barbell Good Morning 
  • Dumbbell Good Morning 

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About the Author

Charlotte Wilson
Charlotte Wilsonhttps://squatsandsustainable.wixsite.com/squatssustainsbility
My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

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