How To Do A Hip Hinge

The hip hinge is a fundamental movement pattern used in strength training, athletic performance, and daily activities. It forms the foundation of exercises like deadlifts, kettlebell swings, and Romanian deadlifts. However, many people struggle with performing it correctly, leading to poor movement mechanics and increased injury risk.

In this step-by-step guide, you’ll learn how to do a hip hinge properly, avoid common mistakes, and incorporate it into your workout routine.

What is a Hip Hinge?

A hip hinge is a movement where the hips act as the primary hinge point, allowing the torso to move forward while maintaining a neutral spine. Unlike squats, where knee flexion plays a significant role, hip hinge movements prioritize hip flexion and extension.

Key Characteristics of the Hip Hinge:

✅ Movement is initiated from the hips, not the knees.
✅ The spine remains neutral throughout the motion.
✅ The glutes and hamstrings are the primary drivers.
✅ The core remains engaged to support the lower back.

Why is the Hip Hinge Important?

Mastering the hip hinge provides several benefits, including:

✔ Improved Strength: Strengthens the posterior chain (glutes, hamstrings, and lower back).
✔ Injury Prevention: Reduces lower back strain and knee stress.
✔ Better Posture: Encourages spinal alignment and stability.
✔ Enhanced Athletic Performance: Improves power and efficiency in sports.
✔ Increased Mobility: Develops hip flexibility and range of motion.

Muscles Engaged in the Hip Hinge

Step-by-Step Guide: How to Do a Hip Hinge Properly

1. Setting Up the Hip Hinge

• Stand with feet hip-width apart.
• Keep a neutral spine and brace your core.
• Place hands on hips or extend arms forward for balance.

2. Initiating the Movement

• Push your hips back while maintaining a slight bend in the knees.
• Keep the chest up and eyes forward.

3. Executing the Hinge

• Lower your torso forward until you feel a stretch in the hamstrings.
• Keep the spine straight and avoid rounding the back.

4. Returning to Start

• Drive your hips forward to return to a standing position.
• Squeeze your glutes at the top.

Common Mistakes and How to Fix Them

🚫 Rounding the Back – Keep a neutral spine; use a dowel rod drill for feedback.
🚫 Knee Dominance – Push the hips back, not the knees forward.
🚫 Overarching the Lower Back – Engage the core and maintain spinal alignment.

Drills to Improve Hip Hinge Form

1️⃣ Dowel Rod Drill – Hold a dowel against your back to maintain alignment.
2️⃣ Wall Tap Drill – Stand a few inches from a wall and hinge back until your hips touch.
3️⃣ Band-Resisted Hinge – Use a resistance band to reinforce hip movement.

Best Exercises to Strengthen the Hip Hinge

🏋 Deadlifts – The ultimate hip hinge exercise.
🏋 Romanian Deadlifts (RDLs) – Focus on hamstring activation.
🏋 Good Mornings – Strengthens lower back and hamstrings.
🏋 Kettlebell Swings – Explosive hip extension movement.

Hip Hinge vs Squat – What’s the Difference?

FAQs About the Hip Hinge

What is the easiest way to learn the hip hinge?
Start with bodyweight drills like the wall tap drill and dowel rod drill.

How do I prevent lower back pain when hinging?
Keep the core engaged and avoid rounding your spine.

How often should I train the hip hinge?
2-4 times per week, depending on your training goals.

Is the hip hinge the same as a squat?
No. A hip hinge prioritizes hip movement, while a squat involves more knee flexion.

Conclusion

The hip hinge is a crucial movement for building strength, preventing injuries, and improving athletic performance. By mastering proper form, avoiding common mistakes, and incorporating hip hinge exercises into your routine, you can enhance your fitness and overall movement quality.

Start practicing today, and watch your strength and mobility improve!