Hip Hinge
10 reps
Push your hips back and fold forward with a flat back.
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HAMSTRINGS
Hip Hinge
The hip hinge is the foundational pattern behind deadlifts, good mornings, and countless other lifts, driven mainly by the glutes and hamstrings. Learning to bend from the hips rather than the lower back protects your spine and builds a resilient posterior chain. Mastering it makes nearly every other lower-body movement safer and stronger.
How to do it
- 1
Stand with feet shoulder-width apart and toes turned out slightly.
- 2
Place your hands on your hips and keep your head and back in line.
- 3
Shift your weight into your heels and push your hips back as you fold forward.
- 4
Lower your torso until it's just above parallel to the floor.
- 5
Keep a soft bend in your knees the whole way.
- 6
Squeeze your glutes and push your hips forward to return to standing.