Hip Hinge
Definition
A movement pattern where the hips move backward while maintaining a neutral spine, loading the posterior chain (hamstrings, glutes, lower back).
Why It Matters
The hip hinge is fundamental for deadlifts, RDLs, and many other exercises. Proper hinging protects your spine and maximally loads the posterior chain for strength and hypertrophy.
How to Apply
Push hips back while keeping knees relatively straight (slight bend). Maintain neutral spine and feel a stretch in hamstrings. Weight stays on mid-foot to heel. Reverse by driving hips forward with glute contraction.
Common Mistakes & Fixes
- ⚠Squatting instead of hinging (excessive knee bend)
- ⚠Rounding lower back (losing neutral spine)
- ⚠Not pushing hips back far enough (insufficient hamstring load)
- ⚠Rising with lower back instead of hip extension
Related Terms
Educational Resource: This information is for educational purposes only and should not be considered medical or professional training advice. Always consult with qualified fitness professionals and healthcare providers before starting any new training program or making significant changes to your routine.
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