The hip hinge is one of the fundamental movements. Even if you’re not a gym goer or athlete, we should be using this movement in our everyday lives, for instance when picking shopping bags off the floor. However, some people struggle with the hinge technique. Common errors can include the following; bending at the waist, rounding the back or confusing the hinge with a squat.
Also if you’re looking to build your strength, then it’s key to master the hip hinge first before moving onto more advanced exercises. If we’re not able to perform this movement with good form, then we can increase our risk of lower back injuries when doing exercises such as deadlifts and swings.
Benefits
The hip hinge strengthens the back of our body (primarily the hamstrings, glutes, lower back). This is why exercises that include the hip hinge are also essential for runners and cyclists.
When done with good form, it can help maintain a healthy spine and reduce our risk of lower back injuries.
How to do the hip hinge
The video above shows the do's and don't for the hip hinge.
Key points for good technique:
Lead with the hips - push your bottom back as far as you can (imagine trying to push a button behind you). Think of it as a backwards and forwards movement, not up and down.
Keep your spine neutral - avoid movement in your lower back or rounding the back as you lower. Engage your abdominals by drawing your belly button towards your spine.
Keep a slight bend in your knees with your shins vertical. Your feet should stay flat on the floor.
Keep your head in line with your spine - as you lower your gaze should be looking towards the floor slightly ahead of you.
You should feel the back of the upper legs (your hamstrings) working as you lower. You should not feel any soreness or pain in your lower back during the exercise. Stop if you do.
Tip for beginners
When I’m coaching clients who are completely new to the hip hinge, I ask them to stand about 20-30cm away from a wall with their back facing it. They then aim to push their hips back until their bottom touches the wall using the technique above.
I'd recommend getting to the stage where you're comfortable doing 3 sets of 12 reps with good form, before progressing the exercise.
HOW TO DO THE HIP HINGE
