Every time you raise anything off the ground, leap, or sprint, the hip hinge, a fundamental hinge movement pattern, is employed. It’s obvious why it’s a staple in most strength training programs since this movement pattern is crucial for increasing strength and size. In actuality, learning the appropriate hinge techniques will help you grow strong hamstrings, deadlift greater weights, and lessen pain.
The hip hinge is a simple action, yet it can be challenging to perfect. Folding is more common than hingeing. However, if you have the required information and practice, you can complete it correctly.
12 Best Hip Hinge Exercises
The top hip hinge exercises are listed below. Combining these movements results in a fantastic hip hinge workout that works the whole body. You should base your training regimen on these movements.
1. Barbell Deadlift:
The deadlift should be the first exercise that comes to mind when you think of hip hinge exercises. The deadlift is the king of all exercises for the hip hinge.
How to perform a barbell deadlift:
- Stand facing a barbell with your feet shoulder-width apart and your shins one inch away from the bar.
- A hip hinge to position oneself.
- While in the beginning posture, keep your spine neutral and raise your hips above parallel to tighten your hamstrings.
- As you raise, your shoulders and hips should do so simultaneously.
- As you lower the bar to the beginning position, keep your spine neutral.
2. Barbell Good Morning:
Despite being common in the powerlifting community, a typical gym lifter doesn’t complete many excellent mornings. Although it appears frightening and hazardous, if done properly, it may be quite advantageous.
How to do Barbell Good Mornings:
- Start with the barbell at around chest height in a squat rack.
- To make a “shelf” on which the bar may rest, squeeze your shoulder blades together.
- Take two brief steps backward in a straight line after removing the barbell from the stand.
- To begin the movement, the hips should swing forward while the knees should be slightly bent.
- To go back to the beginning posture, elevate your torso while maintaining a tight core.
3. Barbell Romanian Deadlift:
The Barbell Romanian Deadlift (RDL), which emphasizes the hamstrings more than a regular deadlift does, is the benchmark for hamstring development. The hinge exercise’s eccentric emphasis leads to significant muscular discomfort.
How to do Barbell Romanian Deadlift:
- With your feet shoulder-width apart, use an overhand or mixed hold on the bar.
- From the beginning posture, brace your core once again and hinge at the hips to start the hinge exercise.
- Reverse the motion by thrusting your hips forward and stretching your torso back to the beginning position after the bar has been lowered to your mid-shin.
4. TRAP BAR DEADLIFT:
When beginning a lifting program, it might be difficult to master the conventional barbell deadlift.
How to do trap bar deadlift:
- To begin the trap bar deadlift, place your feet shoulder-width apart in the center of the trap bar.
- Your back should be flat, your chest should be up, your hips should be back, and your shoulders should rise simultaneously in the beginning position.
- Reverse the motion to bring the trap bar back to the ground once you are upright.
5. Barbell Hang Power Clean:
The most straightforward and often utilized Olympic lift is the hang power clean. It is a good place to start while studying the other Olympic lifts.
Steps for performing a barbell hang power clean:
- Place the bar above your knees and begin hanging while standing. Your feet should be just broader than your shoulders.
- After that, stretch your hips and legs while you push on the floor with your legs in an explosive motion.
- To drive the bar back into the upper thighs, flex your lats. Jump with shoulders thrown back and elbows flying around the bar as soon as your hips touch the bar.
- To finish the rep, stand up.
6. BARBELL HIP THRUST:
The greatest workout for strengthening the glutes is probably the barbell hip thrust. To execute barbell hip thrusts, lean your upper back on a bench while holding a barbell over your hips.
- Aim for a shoulder-width distance between your feet since they should be firmly planted on the ground in front of you.
- Raise your glutes at the top as you first lift your hips upward. Execute the motion slowly and deliberately.
- Hold the position for a count after reaching full extension, then lower yourself down to the starting position.
7. Kettlebell Swing:
Kettlebells emerged onto the fitness scene around 10 years ago. One of the most adaptable workouts available is the swing. It serves as a powerful, explosive power movement as well as a training technique.
How to perform a kettlebell swing:
- Place a kettlebell approximately a foot in front of you while you stand.
- Lift the kettlebell and let it swing like a football between your legs.
- In order to lift the kettlebell into the air, drive your hips forward.
- Letting the kettlebell swing through your knees, down, and back up, raise it to shoulder height.
8. CABLE PULL-THROUGH:
A popular glute workout among fans is the cable pull-through. It is a fantastic ending exercise and a perfect addition to barbell hip thrusts.
The cable pull-through technique:
- Begin by attaching a rope to a low pulley cable station.
- With your back to the weight stack, reach down and take a hold of both ropes ends with each hand.
- Lower the body to a 45-degree angle by bending your knees slightly and your hip hinge.
- To do the exercise, drive your hips forward and raise your torso until you are upright.
- Reverse the movement to lower the weight stack.
9. Goblet Squat
By locking your shoulders and gripping a dumbbell or kettlebell in each hand, you may perform this exercise.
Tens up internally
- Start the motion with your hips (butt going back)
- Move your torso slightly forward to counterbalance your hips.
- Knees should be bent at a 90-degree angle, or as low as is comfortable for you.
- Remain in the down position for three seconds before rising.
- To stand up, start with your knees and then move your hips forward.
- Keep your chin tucked in, maintain a neutral spine, and aim for 10 reps over three sets.
10. Single Leg Deadlift
- Brace your core while standing on one leg.
- Start the motion from your standing leg’s hip.
- As you advance farther, the free leg (rear leg) will rise up somewhat.
- Move your body forward a little to balance your back leg.
- To ascend back to the beginning position once you’ve reached the depth you are comfortable with, utilize your glutes and knees.
- Aim for 10 repetitions over 3 sets.
11. Resistance Band Hinge
Another piece of equipment that may be used for a variety of exercises, including upper body workouts and hip hinge exercises, is a resistance band. By using resistance bands, you may increase hip mobility and create a fairly solid muscle memory for this kind of movement. Resistance bands may really be used with kettlebells for other hip hinge workouts.
12. Single Leg Deadlift with Kettlebell
- Hold a kettlebell in the opposite arm while standing with your weight on one leg.
- Lock your shoulders in place and depress your scapulae.
- Start the motion from your standing leg’s hip.
- As you advance farther, the free leg (rear leg) will rise up somewhat.
- Move your body forward a little to balance your back leg.
- To return to the beginning position once you’ve achieved a depth that seems comfortable to you, engage your knee and glutes.
- Aim for 10 repetitions over 3 sets.
Safety Measures
Stop what you’re doing and evaluate your form if you feel back discomfort at any point in this action. You might need to alter or lessen the amount you hinge at the hips. If the discomfort persists, stop the activity and consult a physician or a physical therapist before doing it again.
A dowel is a fantastic tool for assisting you in keeping your spine neutral. Working with a physical therapist or personal trainer who can demonstrate proper form can be helpful if you are unable to accomplish the hip hinge while maintaining the dowel in touch with the three key places on your body.
