How to do a Hip Hinge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Hip Hinge
Workouts with Hip Hinge
Target muscles worked
Instructions for Proper Form
Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
- Stand upright with feet shoulder-width apart and toes pointed slightly outward.
- Place hands on the hips and keep back and neck aligned throughout the entire movement.
- Shift your weight to your heels and push your hips back slightly while you slowly bend forward at the hips.
- Continue to lower the torso until it is slightly above parallel to the ground.
- Keep a slight bend in the knees through the exercise.
- Return to starting position by activating the glutes and slowly pushing your hips forward until you are in an upright position.
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Generate My PlanAlternative Exercises to Hip Hinge
1. Leg Swing
12.7 mSCORESWAPPED 172 TIMESLeg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
- Beginner
- Hamstrings
2. PVC Good Morning
2.2 mSCORESWAPPED 60 TIMESPVC Good Morning is a bodyweight variation on the more standard Good Morning. Like other Good Morning variations, this compound exercise primarily targets the hamstrings, glutes, and lower back. The use of a PVC pipe helps to ensure proper form by giving you a lightweight guide. This variation is excellent for beginners learning the movement, and for warming up more advanced lifters without adding significant weight.
- Beginner
- Hamstrings
- PVC Pipe
3. Walkout
14.7 mSCORESWAPPED 49 TIMESWalkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.
- Beginner
- Hamstrings
4. Standing Forward Bend
4.2 mSCORESWAPPED 46 TIMESStanding Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.
- Beginner
- Hamstrings
5. Inchworm
11 mSCORESWAPPED 43 TIMESInchworm is a compound, bodyweight exercise that targets your shoulders, chest, arms, and core. The movement involves bending at the waist, walking your hands out into a plank position, performing a push-up, and then walking your feet back towards your hands. This exercise helps improve upper body strength, core stability, and flexibility, making it an effective dynamic warm-up or conditioning movement.
- Beginner
- Hamstrings
6. Airplane
12.8 mSCORESWAPPED 39 TIMESAirplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.
- Intermediate
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7. Lunge to Hamstring Stretch
5.2 mSCORESWAPPED 38 TIMESLunge to Hamstring Stretch is a dynamic movement that combines a standard Lunge with a Hamstring Stretch. This compound exercise primarily targets the quadriceps, glutes, and hamstrings. By transitioning from a forward lunge into a hamstring stretch, you enhance flexibility while also promoting strength and stability. It's an excellent addition to warm-up routines to improve mobility and prepare your lower body for more intense exercises.
- Beginner
- Hamstrings
8. Walking Front Kicks
2.4 mSCORESWAPPED 37 TIMESWalking Front Kicks are a dynamic, compound exercise that primarily targets the hip flexors, quads, and hamstrings. By incorporating a walking motion, you also engage your core for stability and improve your balance and coordination. This exercise is excellent for enhancing flexibility and warming up the lower body muscles, making it a great addition to any warm-up routine or dynamic stretching session.
- Beginner
- Hamstrings
9. Single-Leg Cycles
12.5 mSCORESWAPPED 36 TIMESSingle-Leg Cycles is a core-centric, bodyweight exercise that targets the abdominals and hip flexors. By pedaling your legs in a cycling motion, you maintain continuous tension in these muscle groups. Performing the exercise one leg at a time can help improve coordination and balance, as well as ensure balanced muscle development by addressing any potential imbalances between sides.
- Beginner
- Hamstrings
10. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 35 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells