Strength · Bodyweight · Beginner · ~2 min
Hip hinge
Teaches bending from the hips with a neutral spine. This is the base pattern for deadlifts and for picking up shuttles safely.
Photo shows: the hip-hinge pattern performed with dumbbells (no weight needed)
▶ How to Do a Hip Hinge: A Guide from Physical Therapists — Hinge Health (YouTube)
More videos: How to Correctly Perform a Hip Hinge | Ed Paget (Ed Paget) · How to Do a Hip Hinge (VIGEO)
Prescription2 × 10 reps · rest 45 s
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Stand tall, feet hip width, soft knees, hands on hips or a broomstick along the spine.
How to do it
- Push hips straight back while the chest tilts forward.
- Keep the spine long; stop when you feel tension in the hamstrings.
- Drive hips forward to stand tall.
Technique cues
- Shut a car door with your bum
- Shins stay nearly vertical
- Head in line with spine
Common mistakes
- Squatting down instead of hinging
- Rounding the back
- Over-leaning back at the top
Easier
Back of hips to a wall: reach back to touch it.
Harder
Band or dumbbell Romanian deadlift.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.