{"id":79082,"date":"2021-10-01T21:04:34","date_gmt":"2021-10-01T21:04:34","guid":{"rendered":"https:\/\/backintelligence.com\/?p=79082"},"modified":"2024-11-21T01:56:56","modified_gmt":"2024-11-21T01:56:56","slug":"hip-hinge-exercises","status":"publish","type":"post","link":"https:\/\/backintelligence.com\/hip-hinge-exercises\/","title":{"rendered":"7 Hip Hinge Exercises"},"content":{"rendered":"<p>Hip hinging is one of the most foundational movements one needs to master. The reason being is that it\u2019s a movement you should be using in everyday life in order to spare your back from injuries. Before we get to the <strong>hip hinge exercises<\/strong> let&#8217;s discuss why and how you should do it.<!--more--><\/p>\n<p>The following everyday activities require hip hinging:<\/p>\n<ul>\n<li>Loading dishes<\/li>\n<li>Picking up your kids<\/li>\n<li>Sitting down into a chair<\/li>\n<li>Picking things up off the floor<\/li>\n<li><a href=\"https:\/\/backintelligence.com\/gardening-without-back-pain\/\">Gardening<\/a><\/li>\n<li>And more<\/li>\n<\/ul>\n<h2>Why Hip Hinge anyways?<\/h2>\n<p>The main purpose of <strong>hip hinging<\/strong> is to ensure that you are bending down from your \u201chips\u201d, rather than from your spine. The goal with hip hinging is to initiate the movement from your hips, and maintain a neutral spinal position the entire time. This will ensure that there is no unnecessary load being placed on your spine, discs and muscles. In turn this will lead to less <a href=\"https:\/\/backintelligence.com\/muscle-spasms-in-back\/\">spasms<\/a>, injuries and less back pain. Hip hinging will also strengthen the glute muscles which can improve <a href=\"https:\/\/backintelligence.com\/anterior-pelvic-tilt-fix\/\">Anterior pelvic tilt<\/a>.<\/p>\n<p>Below is an image showing the correct hip hinging motion, as well as the incorrect motion.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79091 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Proper-hip-hinging.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Proper-hip-hinging.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Proper-hip-hinging-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<p>Before we get to the exercises, let\u2019s look at the checklist for proper hip hinging.<\/p>\n<h2>Hip Hinging Technique:<\/h2>\n<p>Lowering portion (Hip Flexion):<\/p>\n<ul>\n<li>Brace your core slightly<\/li>\n<li>Start the movement from your hips (Butt goes back first)<\/li>\n<li>Your upper body should naturally lean fwd, as your butt goes back<\/li>\n<li>Maintain Neutral spine position (Avoid flexing or overextending your spine)<\/li>\n<\/ul>\n<p>Coming up portion (Hip Extension):<\/p>\n<ul>\n<li>Use your knees and glutes to initiate the coming up motion<\/li>\n<li>Push through your hips fwd, as you straighten your knees<\/li>\n<li>Avoid arching your low back as you rise up<\/li>\n<li>Keep spine in a neutral position the entire time<\/li>\n<\/ul>\n<p>In order to get better with hip hinging so that it becomes second nature, it\u2019s important to practice the movement often and to strengthen all the muscles involved. The following exercises provide different hip hinging variations and are great for all levels.<\/p>\n<!-- This site is converting visitors into subscribers and customers with OptinMonster - https:\/\/optinmonster.com :: Campaign Title: Posture-Opt-In - Top -->\n<div id=\"om-pz513yacpp1li9ptlhax-holder\"><\/div>\n<script>(function(d,u,ac,a){var s=d.createElement('script');s.type='text\/javascript';s.src='https:\/\/c97c3c.backintelligence.com\/app\/js\/api.min.js';s.async=true;s.dataset.user=u;s.dataset.campaign=ac;s.dataset.api=a;d.getElementsByTagName('head')[0].appendChild(s);})(document,10863,'pz513yacpp1li9ptlhax','campaigns');<\/script>\n<!-- \/ OptinMonster -->\n<br=\"blank\"><\/p>\n<h2>7 Hip Hinge Exercises:<\/h2>\n<h3>1. Squat<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79090 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Squat.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Squat.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Squat-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ul>\n<li>Stand up straight and brace your core<\/li>\n<li>Initiate the movement from your hips (butt going back)<\/li>\n<li>Allow your torso to move fwd slightly, to counter balance your hips<\/li>\n<li>Lower down to 90 degree angle with knees, or as low as comfortable for you<\/li>\n<li>As you lower down, externally rotate your knees<\/li>\n<li>Hold the down position for 3 sec before coming up<\/li>\n<li>To come up, initiate the movement from knees and then bring your hips through fwd.<\/li>\n<li>Strive for 10 reps, 3 sets<\/li>\n<li>* Keep chin tucked in<\/li>\n<li>* Keep Neutral spine<\/li>\n<\/ul>\n<h3>2. Goblet Squat<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79088 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Goblet-Squat-hip-hinge.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Goblet-Squat-hip-hinge.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Goblet-Squat-hip-hinge-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ul>\n<li>Hold a Kettlebell (or dumbbell) in both hands and lock your shoulders<\/li>\n<li>Brace your core<\/li>\n<li>Initiate the movement from your hips (butt going back)<\/li>\n<li>Allow your torso to move fwd slightly, to counter balance your hips<\/li>\n<li>Lower down to 90 degree angle with knees, or as low as comfortable for you<\/li>\n<li>Hold the down position for 3 sec before coming up<\/li>\n<li>To come up, initiate the movement from knees and then bring your hips through fwd.<\/li>\n<li>Strive for 10 reps, 3 sets<\/li>\n<li>* Keep chin tucked in<\/li>\n<li>* Keep Neutral spine<\/li>\n<\/ul>\n<div class=\"su-note\"  style=\"border-color:#e5e37c;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fffd96;border-color:#ffffff;color:#333333;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\">\n<div class=\"su-row\"><div class=\"su-column su-column-size-1-2\"><div class=\"su-column-inner su-u-clearfix su-u-trim\">Recommended Program:<br \/>\n<strong>The Complete Posture Fix (With Dr. Oliver)<\/strong><br \/>\nFix your fwd head and rounded shoulders posture, get out of pain and increase your mobility.<br \/>\n<a href=\"https:\/\/backintelligence.com\/complete-posture-fix\/\" class=\"su-button su-button-style-default\" style=\"color:#FFFFFF;background-color:#d91900;border-color:#ae1400;border-radius:9px\" target=\"_self\"><span style=\"color:#FFFFFF;padding:0px 24px;font-size:18px;line-height:36px;border-color:#e55e4d;border-radius:9px;text-shadow:none\"> Learn More<\/span><\/a> <\/div><\/div>\n<div class=\"su-column su-column-size-1-2\"><div class=\"su-column-inner su-u-clearfix su-u-trim\"><a href=\"https:\/\/backintelligence.com\/complete-posture-fix\/\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-2399\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image.png\" alt=\"The Complete Posture Fix\" width=\"250\" height=\"250\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image.png 250w, https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image-150x150.png 150w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/a><\/div><\/div><\/div>\n<\/div><\/div>\n<h3>3. Single Leg Deadlift<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79089 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Single-Leg-Deadlift.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Single-Leg-Deadlift.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Single-Leg-Deadlift-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ul>\n<li>Stand with weight on one leg and brace your core<\/li>\n<li>Initiate the movement from the hip of your standing leg (butt going back)<\/li>\n<li>The free leg (back leg) will lift up slightly as you move more forward<\/li>\n<li>Allow your torso to move fwd slightly, to counter balance your back leg<\/li>\n<li>When you\u2019ve reached the depth that you\u2019re comfortable with, use your knee and glutes to rise back up into starting position.<\/li>\n<li>Strive for 10 reps, 3 sets<\/li>\n<\/ul>\n<h3>4. Single Leg Deadlift with Kettlebell<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79087\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Single-Leg-DL-w-Kettlebell.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Single-Leg-DL-w-Kettlebell.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Single-Leg-DL-w-Kettlebell-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ul>\n<li>Stand with weight on one leg and hold a kettlebell in the opposite arm<\/li>\n<li>Press your scapulae down and lock your shoulders down<\/li>\n<li>Initiate the movement from the hip of your standing leg (butt going back)<\/li>\n<li>The free leg (back leg) will lift up slightly as you move more forward<\/li>\n<li>Allow your torso to move fwd slightly, to counter balance your back leg<\/li>\n<li>When you\u2019ve reached depth that you\u2019re comfortable with, use your knee and glutes to rise back up into starting position.<\/li>\n<li>Strive for 10 reps, 3 sets<\/li>\n<\/ul>\n<h3>5. Romanian Deadlift with Barbell (No Weight)<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79086 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-Barbell.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-Barbell.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-Barbell-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ul>\n<li>Stand with feet just outside shoulder width<\/li>\n<li>Hold a barbell without weights, and externally rotate your shoulders (feel like you\u2019re breaking the bar), to engage your lats<\/li>\n<li>Now start hinging down from the hips (butt goes back)<\/li>\n<li>Externally rotate your knees as you lower<\/li>\n<li>Keep neutral spine the entire time<\/li>\n<li>Go down with barbell to mid-shin level<\/li>\n<li>Now use your knees and glutes to push off the floor and come up<\/li>\n<li>Squeeze your glutes when you stand up<\/li>\n<\/ul>\n<h3>6. Romanian Deadlift with Barbell &amp; Weights<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79085 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-w-weights.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-w-weights.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-w-weights-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<p>Same as #5 above, but now you will have more load, so be sure to really lock in your shoulders and core.<\/p>\n<h3>7. Romanian Deadlift with Dumbbells<\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79084 aligncenter\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-w-Dumbbells.jpeg\" alt=\"\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-w-Dumbbells.jpeg 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/Romanian-Deadlift-w-Dumbbells-300x157.jpeg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ul>\n<li>Stand with feet just outside shoulder width<\/li>\n<li>Hold 2 dumbbells (one in each arm), and press your shoulders down<\/li>\n<li>Brace your core before you start moving<\/li>\n<li>Now start hinging down from the hips (butt goes back)<\/li>\n<li>Externally rotate your knees as you lower<\/li>\n<li>Keep neutral spine the entire time<\/li>\n<li>Keep the dumbbells in front of you, and go down to mid-shin level<\/li>\n<li>Now use your knees and glutes to push off the floor and come up<\/li>\n<li>Squeeze your glutes when you stand up<\/li>\n<\/ul>\n<div class=\"su-note\"  style=\"border-color:#e5e37c;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fffd96;border-color:#ffffff;color:#333333;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\">\n<strong><a href=\"https:\/\/backintelligence.com\/products\/\">Check out our Premium Online Courses<\/a><\/strong> &#8211; Fix your posture, Get out of pain and Increase your mobility.<br \/>\n<a href=\"https:\/\/backintelligence.com\/products\/\" class=\"su-button su-button-style-default\" style=\"color:#FFFFFF;background-color:#d91900;border-color:#ae1400;border-radius:9px\" target=\"_self\"><span style=\"color:#FFFFFF;padding:0px 24px;font-size:18px;line-height:36px;border-color:#e55e4d;border-radius:9px;text-shadow:none\"> Learn More<\/span><\/a>\n<\/div><\/div>\n<p>To learn how to do each of these exercises more in depth, check out the video below:<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/qSDiTDwdOjo\" width=\"720\" height=\"405\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Related:<br \/>\n<a href=\"https:\/\/backintelligence.com\/dowagers-hump\/\">Dowager&#8217;s Hump Exercises<\/a><br \/>\n<a href=\"https:\/\/backintelligence.com\/7-stretches-for-lower-back-pain\/\">7 Stretches for Low Back Pain<\/a><br \/>\n<a href=\"https:\/\/backintelligence.com\/goblet-squat\/\">Goblet Squat<\/a><br \/>\n<a href=\"https:\/\/backintelligence.com\/i-threw-my-back-out\/\">I Threw Out My Back<\/a><br \/>\n<a href=\"https:\/\/backintelligence.com\/3-exercises-bad-for-back-pain\/\">3 Exercises to avoid<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hip hinging is one of the most foundational movements one needs to master. The reason being is that it\u2019s a movement you should be using in everyday life in order to spare your back from injuries. Before we get to the hip hinge exercises let&#8217;s discuss why and how you should do it.<\/p>\n","protected":false},"author":1,"featured_media":79092,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1,1317,1327],"tags":[],"class_list":["post-79082","post","type-post","status-publish","format-standard","has-post-thumbnail","category-back-pain-tips","category-hip-pain","category-low-back-pain","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 Hip Hinge Exercises - Squats, Deadlifts and More<\/title>\n<meta name=\"description\" content=\"Hip hinging movement is essential to living a pain free life. Learn 7 hip hinge exercises to strengthen your posterior chain.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/backintelligence.com\/hip-hinge-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Hip Hinge Exercises - Squats, Deadlifts and More\" \/>\n<meta property=\"og:description\" content=\"Hip hinging movement is essential to living a pain free life. Learn 7 hip hinge exercises to strengthen your posterior chain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/backintelligence.com\/hip-hinge-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Back Intelligence (Creators of PostureFlow App)\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-01T21:04:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-21T01:56:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2021\/09\/hip-hinging-blog.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"387\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Leon Turetsky (NASM-CPT, NASM-CES)\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Leon Turetsky (NASM-CPT, NASM-CES)\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/\"},\"author\":{\"name\":\"Leon Turetsky (NASM-CPT, NASM-CES)\",\"@id\":\"https:\\\/\\\/backintelligence.com\\\/#\\\/schema\\\/person\\\/d56b740c2286fbe0f58bd343c4406e4a\"},\"headline\":\"7 Hip Hinge Exercises\",\"datePublished\":\"2021-10-01T21:04:34+00:00\",\"dateModified\":\"2024-11-21T01:56:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/\"},\"wordCount\":1035,\"image\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/backintelligence.com\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/hip-hinging-blog.jpeg\",\"articleSection\":[\"Back Pain (General)\",\"Hip Pain\",\"Low Back Pain\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/\",\"url\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/\",\"name\":\"7 Hip Hinge Exercises - Squats, Deadlifts and More\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/hip-hinge-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/backintelligence.com\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/hip-hinging-blog.jpeg\",\"datePublished\":\"2021-10-01T21:04:34+00:00\",\"dateModified\":\"2024-11-21T01:56:56+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/#\\\/schema\\\/person\\\/d56b740c2286fbe0f58bd343c4406e4a\"},\"description\":\"Hip hinging movement is essential to living a pain free life. 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