What is the Hip Hinge?

The hip hinge is the ability to flex or extend at the hips while maintaining position at the low back and the knees. This can allow us to shift our weight back through our hips and help us use our glutes to create more power.

The importance of the Hip Hinge!

The hip hinge movement is extremely important for the body in order to distribute forces through the hip rather than the low back and the knees. A proper hip hinge allows you to utilize the large muscles in the backside of your hips minimizing the stress put through the spine. It also helps us get into a more athletic position to prepare us for movement.

The hip hinge is utilized in multiple movements such as squatting, deadlifting, Olympic lifts, Kettlebell swings and plyometrics (both jumping and landing). From an everyday standpoint this means you will utilize a hip hinge (or should be) whenever you sit or stand from sitting or pick objects up from the floor. Think about how often you might be doing these movements. Having a good hip hinge can help reduce the stress on our back each time you go through these movements!

How do I get my Hip Hinge?

Practice! If you aren’t familiar with the hip hinge, or don’t regularly work through a hip hinge the movement can initially be difficult to master. Again, the idea is to be able to disassociate your hips from your back. This means flex and extend at the hips without flexing and extending at the back! You are trying to maintain a neutral spine and be soft in the knees as you move forward and back through your hips.

You DON’T have to go right into trying to deadlift a barbell either. Check out this short video of exercises that you can try to help train your hip hinge! If you are deadlifting a lot, you can use these exercises as a warm up prior to your lift!

Remember, we’re trying to move through just the hips. Start off by only moving through the range of motion you can without allowing your back to round.

For instance, in the dowel exercise. Try to keep the dowel touching the back of your head, between your shoulders and just above the tail bone as you hinge at the hips. If you’re not sure if you’re doing it correctly, grab a friend to help watch, or video yourself performing the exercise!