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Hip Hinge being performed with proper form
Hip Hinge demonstration video — proper form for the full movement.

How to do a Hip Hinge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
319,063
Popularity Rank
375th
Difficulty
Beginner
Hamstrings Strength
95 mSCORE 11th
Equipment Required
Bodyweight-only

Workouts with Hip Hinge

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Lower Back

    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.

    1. Stand upright with feet shoulder-width apart and toes pointed slightly outward.
    2. Place hands on the hips and keep back and neck aligned throughout the entire movement.
    3. Shift your weight to your heels and push your hips back slightly while you slowly bend forward at the hips.
    4. Continue to lower the torso until it is slightly above parallel to the ground.
    5. Keep a slight bend in the knees through the exercise.
    6. Return to starting position by activating the glutes and slowly pushing your hips forward until you are in an upright position.

    Alternatives & Variations to Hip Hinge

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    1. 1. Leg Swing

      Photo of Leg Swing being performed
      12.7 mSCORESWAPPED 176 TIMES

      Leg 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.

    2. 2. PVC Good Morning

      Photo of PVC Good Morning being performed
      2.2 mSCORESWAPPED 60 TIMES

      PVC 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.

    3. 3. Walkout

      Photo of Walkout being performed
      14.7 mSCORESWAPPED 48 TIMES

      Walkouts 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.

    4. 4. Hip Hinge

      Photo of Hip Hinge being performed
      13.7 mSCORESWAPPED 46 TIMES

      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.

    5. 5. Standing Forward Bend

      Photo of Standing Forward Bend being performed
      4.2 mSCORESWAPPED 44 TIMES

      Standing 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.

    6. 6. Walking Front Kicks

      Photo of Walking Front Kicks being performed
      2.4 mSCORESWAPPED 41 TIMES

      Walking 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.

    7. 7. Inchworm

      Photo of Inchworm being performed
      11 mSCORESWAPPED 40 TIMES

      Inchworm 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.

    8. 8. Single-Leg Cycles

      Photo of Single-Leg Cycles being performed
      12.5 mSCORESWAPPED 40 TIMES

      Single-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.

    9. 9. Airplane

      Photo of Airplane being performed
      12.8 mSCORESWAPPED 39 TIMES

      Airplane 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.

    10. 10. Dumbbell Good Morning

      Photo of Dumbbell Good Morning being performed
      63.8 mSCORESWAPPED 37 TIMES

      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.