Hip Hinge

Hip Hinge

The hip hinge is typically categorized as any flexing or extending that starts at the hips. 

Hip hinge exercises can be great not only for the mobility and strengthening of your hips and the surrounding muscles but can actually help with your balance and stability! In turn, this can greatly benefit other weight-related exercises and athletic training you might do. 

A High-Impact Exercise 

Your hips are critical to your overall stability and ability to move around. The range of motion, strength, and balance that your hips are constantly undergoing make them seriously important to the strength of your body. 

Hip hinges are considered to be a fundamental movement pattern, so it’s unknown what the earliest records of this kind of exercise would be. However, hip hinges and related exercises have been vitally important in things like yoga, lifting, and even pilates through the years!

Today, hip hinges continue to be an important part of many training methods. Whether you’re using weights or are just using your own body weight, the hip hinge is a great way to help work your core and improve your overall stability.  

A Posterior Exercise 

The hip hinge is designed to target your posterior chain. This means that the muscles involved can include: 

  • Core muscles
  • Adductors
  • Erector spinae
  • Quads
  • Hamstrings
  • Gluteus maximus

By hinging forward at the hips, your spine should remain neutral. This means that the bend happens right where your hips are, providing the greatest range of motion. 

Of course, there are ways to bend forward that accidentally engage your lower back instead, which may cause some pain or even injury if done incorrectly too many times. 

However, this exercise isn’t just a great way to add stability to your lower body. It’s also a useful way to practice safely bending forward without harming your back! 

Take On The Hip Hinge

To do the hip hinge, there are a few things you’ll want to keep in mind. 

  • The regular hip hinge is typically done with a dowel. Make sure that you have access to this kind of equipment before beginning. 
  • Keep in mind the amount of forward and backward space you’ll need while performing the exercise, and ensure that you have enough room to complete it. 

Get Started On Working The Hips 

Once you’ve located the proper equipment and you’re sure that you have enough space: 

  1. Stand with your feet about shoulder-width apart. Your toes should be pointed slightly outward. 
  2. Put the dowel on your back so that it is vertical with your spine. Hold one end with your right hand and the other with your left. 
  3. Push your hips back towards the wall behind you, hinging your body forward at the hips. 
  4. Lower yourself down until you’re a bit higher than parallel to the floor. 
  5. Bring your body up to its starting position by pushing your hips forward. 
  6. Repeat steps 2-5 for the desired number of repetitions. 

Boost Your Everyday Movement 

Working on your hips is a great way to ensure that you stay healthy and mobile. Plus, this exercise can greatly help you keep your core strong, which can, in turn, help prevent injury and will make you stronger and more stable over time. 

Keep Yourself Challenged 

The hip hinge is an already fairly challenging move, but if you want to take it to the next level you can try using a kettlebell to make things a little more interesting! 

Instead of using the dowel behind your back, hold a kettlebell as you move forward. This will help create resistance and can help further engage your glutes, quads, and hamstrings. 

Happy Hips, Healthy Life 

Keeping your hips strong and mobile is a recipe for success when it comes to staying strong, stable, and energized both throughout every workout and throughout your daily life!

By adding the hip hinge to your workout, you’re sure to see improvement in your overall lower-body and core strength.

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