The hip hinge means pushing your hips back while your torso tips forward and your back stays long. Your knees bend a little, but most of the movement happens at the hip. Done well, it trains your glutes, hamstrings and back, and teaches you to pick things up without wrecking your lower back.
If the squat is "sit down," the hinge is "close the car door with your hips." It is also the base for the deadlift, the swing and the Romanian deadlift. Learn it before you load it.
The wall drill
This is the easiest way to feel the hinge, and it takes a minute.
- 1Stand about a foot from a wall, with your back to it.
- 2Put your hands on your hips or cross your arms on your chest.
- 3Soften your knees slightly.
- 4Push your hips straight back until they touch the wall. Let your chest tip forward.
- 5Squeeze your glutes to stand tall again.
If you can tap the wall without rounding your back, you have the pattern. Move a little further away each day.
The broomstick check
Hold a broomstick or a light bar along your back, touching your head, your upper back and your tailbone. Hinge back. All three points should stay in contact. If your head or tailbone leaves the stick, your spine is changing shape, and you need to slow down.
From hinge to deadlift
Once the pattern feels natural, add weight.
Step 1: Pick a simple tool
A kettlebell between your feet or a pair of dumbbells at your sides is a good start. Both make it easy to keep the load close to you. Start light.
Step 2: Set your stance
Feet about hip width apart. The weight sits roughly over the middle of your feet.
Step 3: Hinge down
Push your hips back and reach down for the weight. Your shins stay nearly vertical. Your back stays long and neutral. Your arms hang down like ropes.
Step 4: Brace and pull the slack out
Take a breath into your belly, brace your midsection and gently pull your shoulders back and down, as though you are trying to bend the weight. This step makes you stable before you lift.
Step 5: Stand
Push your feet into the floor and drive your hips forward. Keep the weight close, dragging it along your legs. At the top, stand tall. Do not lean back.
Step 6: Lower with control
Hinge back again, with the same shape, and set the weight down. Do not just drop it.
Romanian deadlift (RDL)
The Romanian deadlift is a hinge where you start from standing, lower until you feel a stretch in the back of your legs and then stand. Your knees stay softly bent the whole time. It is excellent for hamstrings and glutes. You will see it in our 30-minute full-body workout.
Common mistakes
Rounding the lower back
The most common problem. It usually means the weight is too heavy, you are going too low, or you are starting from a bent-over, rounded position. Lighten the load and stop the rep at the point your back stays flat.
Squatting the deadlift
If your knees bend a lot and your hips drop, it becomes a squat. Aim for a more horizontal torso and more hip push-back. If you are thinking "sit," think "push the hips back" instead.
Weight drifts away from your body
A bar or bell that swings forward makes your back work much harder. Keep it in touch with your legs.
Leaning back at the top
Finish tall, not arched. Squeeze your glutes. Do not throw your shoulders back.
Rushing
Fast, jerky reps hide errors. Slow the descent to three seconds and you will feel the position much better.
Who benefits most
The hinge is useful for almost everyone, especially people who sit a lot. Stronger glutes and hamstrings help your posture, your walking, and your ability to lift groceries, kids and luggage with less strain. If you have a back condition, an injury or pain, talk to your doctor or a physical therapist before you load a hinge.
Sets and reps to start
Two to three sets of 6 to 10 reps with a light-to-moderate weight, once or twice a week, is a good place to begin. When all sets feel smooth and you have a rep or two in reserve, increase the weight a little. See how to progress strength training for a safe way to do that.
Pairing the hinge with other patterns
A balanced plan includes a squat, a hinge, a push, a pull and a carry. If you are building a routine, put the hinge on a different day than a big squat day or follow it with upper body work. Our guides to the squat and the farmer carry cover the rest of the set, and how often you should train helps you arrange them across a week.
Get your hinge checked
The hinge is easy to describe and hard to feel on your own. Having someone see it and correct it saves time and cuts risk. Garrett offers form coaching in real time and builds custom programming around how you move. Your first session is an assessment of your hinge, squat, push, pull and carry. Learn more about in-home personal training in Venice or book a session at your home in Venice, Marina del Rey or Santa Monica.
Train with Garrett
Book an in-home session
One hour, one-on-one, at your home in Venice, Marina del Rey, or Santa Monica. Your first session is an assessment. Single sessions are $175, with packages from $825.
This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.