The hip hinge exercise is a great exercise for hamstring and glute strength and flexibility and when performed optimally is ideal exercise for the health of your hip joints and spine. The challenge is, that the exercise looks easier than it is to do well and receive the maximum benefits.
What makes the hip hinge such a challenging exercise to do well?
The first challenge is our habits. Often when we observe clients doing a hip hinge, they will bend through the lower back rather than moving through the hip joint where the motion should occur. Secondly, restricted muscles of the glutes and hamstrings will make performing the hip hinge challenging. Restrictions in these muscles limit motion in the hip joint again, where most of the motion occurs during the exercise. Finally, decreased body awareness will decrease success with this exercise. Clients often report they did not even know they were bending at my back or where the motion should occur.
Modifications can provide the benefits of the exercise while leading to improved performance and maximum benefits.
The title photo is an example of one modification for the hip hinge. One benefit of placing the hands on the wall is it helps keep the weight forward, decreasing the fear or sense of falling backward which, can lead to tightening around the hip joint.
Progressing the hip hinge for strength and improved performance.
To progress the hip hinge, you can start by moving away from the wall and performing the exercise.
Other progressions can include, split stance hip hinge, single leg hip hinge, and others. Before you progress the hip hinge, be sure with each pattern you are;
Maintaining optimal alignment of your trunk, spine, and hips
Maintaining three-dimensional breathing
Controlling or using the correct muscular effort for the exercise pattern
The hip hinge exercise pattern is important for:
Understanding how to properly perform the hip hinge can lead to even more challenging exercises like the deadlift pattern. The deadlift is a common exercise seen in the gym or in popular exercise forums like CrossFit.
Practical everyday uses when we should be hip-hinging include when we sit or bend to lift something from a lower surface.
We will be diving more into hip hinge patterns, modifications, and common compensations that can get you in trouble. If you struggle with tight hips, hamstrings, or lower back issues, like to exercise, want to exercise, or just like learning more about how your body works, we invite you to message us with your questions.
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