The hip hinge is the foundation of exercises like deadlifts, kettlebell swings, and rows, but it is often performed incorrectly. A poor hinge puts stress on the lower back instead of loading the glutes and hamstrings.
To hinge correctly, stand with feet hip-width apart. Think about pushing your hips back toward the wall behind you, rather than squatting down. Keep a soft bend in your knees and a neutral spine from head to tailbone.
Practice this movement by holding a PVC pipe along your spine to ensure it stays in contact with your head, upper back, and sacrum. Master this basic pattern before adding weight to avoid injury and build strength.
Dr. Sarah Jenkins
Exercise Physiologist
A certified expert in sports science and fitness technology, sharing evidence-based guidelines to help athletes and coaches achieve lasting transformations.
