Hip Hinge
A movement pattern involving flexion and extension at the hips with minimal knee bend.
Updated
The hip hinge is a fundamental movement pattern characterized by pushing the hips back while maintaining a neutral spine, with minimal knee flexion. The hinge loads the posterior chain (glutes, hamstrings, erectors). Mastering the hinge is essential for deadlift safety and power development. Many people struggle with this pattern due to quad dominance.
Examples
- Romanian deadlift
- Kettlebell swing
- Good morning
Compound exercises
Put this into practice with exercises from the library.
Wide-Grip Decline Barbell Pullover
Strength · Barbell
Wide-Grip Lat Pulldown
Strength · Cable
Wide-Grip Pulldown Behind The Neck
Strength · Cable
Wide-Grip Rear Pull-Up
Strength · Bodyweight
Wide Stance Barbell Squat
Strength · Barbell
Wide Stance Stiff Legs
Olympic Weightlifting · Barbell
Wind Sprints
Strength · Bodyweight
Yoke Walk
Strongman · Other
Common questions
What is Hip Hinge?
A movement pattern involving flexion and extension at the hips with minimal knee bend. The hip hinge is a fundamental movement pattern characterized by pushing the hips back while maintaining a neutral spine, with minimal knee flexion.
What exercises train the Hip Hinge?
Good options include Wide-Grip Decline Barbell Pullover, Wide-Grip Lat Pulldown, Wide-Grip Pulldown Behind The Neck, Wide-Grip Rear Pull-Up, Wide Stance Barbell Squat. Each links to a step-by-step guide with demonstration images.
What are examples of Hip Hinge?
Romanian deadlift; Kettlebell swing; Good morning.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus