Bodyweight Hip Hinge

oec:bodyweight-hip-hinge

A foundational bodyweight movement pattern drill that teaches posterior weight shifting and hip extension while maintaining a neutral spine.

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Also called: Hip Hinge, Standing Hip Hinge, Hip Hinge Drill

How to do it

Stand tall with feet hip-width apart, toes pointing forward or slightly outward.
Softly unlock your knees without actively bending them into a squat.
Place your hands on your hips, across your chest, or behind your head, and brace your core.

Initiate the movement by pushing your pelvis directly backward as if trying to touch a wall behind you with your glutes.
Allow your torso to lean forward naturally under control while maintaining a flat, neutral spine.
Hinge until you feel a deep stretch in your hamstrings and your torso reaches roughly a 45-degree angle to parallel, keeping your shins nearly vertical.
Drive your feet through the floor and push your hips forward to return to the upright starting position, squeezing your glutes at the top.

Inhale as you hinge backward and load the hamstrings; exhale as you extend the hips back up to standing.

Squatting the movement by bending the knees excessively and letting them drift forward.: Keep shins vertical and focus on sending the hips backward rather than downward.
Rounding the lumbar or thoracic spine to reach lower.: Brace the abdominals, keep your chest proud, and stop the descent once hip flexion reaches its active end range.
Hyperextending the lower back at the top lockout.: Finish the rep by squeezing the glutes into neutral alignment directly over the heels without leaning backward.

Do not force depth beyond your active hamstring flexibility; stop when spinal neutrality begins to compromise.

This record: CC-BY-SA-4.0.