Standing Hip Hinge

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Standing hip hinge

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TRAIN YOUR HIP HINGE⁣👇🏼 ⁣ The HIP HINGE is a critical component to movement sequencing in forward bending. An efficient hinge allows the hip rotators and hamstrings to lengthen under contraction, doing the majority of the work, to allow the trunk to move towards the floor.⁣ ⁣ After a back injury, this motion can be inhibited due to fear, weakness, pain, or other reasons. It also be impacted after something like a hamstring strain/tendinopathy, hip labrum tears/glute pain, and even knee surger...

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This is a catalogue of hip hinge exercises that you can do once you have mastered the technique. Kettlebell swings also counts as one of these exercises (not featured). If you are serious about building those muscles and lower body strength, add one of these exercises to your training programme.

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When your hotel room is your warm-up zone, you make it work! 💪🏼 These exercises target key muscle groups and movement patterns needed for a solid performance, and you can do them with limited space! 1️⃣ Single leg hops - Get your legs and core fired up while improving balance—perfect prep for those quick, controlled moves 2️⃣ Split stance elevated hip hinge - Wakes up your glutes, hamstrings, and lower back—key for strength and control 3️⃣ Standing banded kickback - Targets your glutes an...

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Bending over can be hard after back injury due to fear and pain. Hip hinging is a critical component to accompany bending over and can be used with squats and deadlifts.
• These simple steps are designed to gradually get to full range of motion, adding weight as able.
• Be sure to save this when you need it!

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Effective lifting requires this essential step and is often hard after back pain. Use these steps!

This contains: Deadlifts:

Stand with feet hip-width apart and a barbell or dumbbells in front of you.
Hinge at the hips, keeping your back straight, and bend forward to grip the weight.
Keep the weight close to your body as you stand up, pushing your hips forward.
Lower the weight back down, hinging at the hips and keeping your back straight.
Aim for 3 sets of 8-12 repetitions.

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ahhh the good old hip hinge!

here are three ways you can practice your hip hinge:

1. Use a PVC pipe!

👉 three points of contact here throughout! if one disconnects, it’s likely that you’re not keeping a neutral spine or going too far down.

2. Use a band!

👉 ever hear someone tell you to think of somebody pulling your hips backwards as you deadlift? this helps you visualize/experience that! the band pulls the hips back, you will stop when hips stop moving backwards, and then drive forward into hip extension. be careful not to over extend.

3. Use a wall!

👉 grab some weights, drive those hips backwards and stop when you’ve hit the wall! this one takes some playing around with. if you’re too far, you’ll never hit the wall, and if you’re too close you’ll hit the wall in .2 seconds. t

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🎉Here’s an exercise breakdown of a standing hip extension so you can execute it properly! 1️⃣Parallel feet, slight plié, hinge forward at the hips onto the barre 2️⃣Extend leg backward (parallel) to extend the front of the hip using hamstrings and glutes 3️⃣Chest remains still ❌Don’t … ⚠️ ✖️Arch your back ✖️Open hips ✖️Grand battement back By targeting your glutes and hamstrings, this exercise refines your posture, alignment, and gets you that strong standing leg that your teachers keep tell

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The Hip Hinge is one of the seven functional movements that the body performs on a daily basis. It is also one of the most effective ways of building lower body strength. It is a staple in deadlifts and any activity that has explosive movements like lifting and sprinting 🏋🏾‍♀️

‼️One of the most common mistakes for a lot of people is learning how to move their hips without flexing their lower back and causing a lower back injury.

✅The goal is to have your spine stay neutral throughout the entire movement. If you have this problem, watch this video to progress to the hip hinge.

If you don’t have a PVC pipe in your gym, you can improvise with the piece of equipment that I’m using or use a Swifter and practice at home.

💬 What is your main problem area with deadlifts?

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3 Squat Alternatives to Strengthen Your Legs! Are squats not your thing? Try these 3 exercises instead! 1️⃣ Standing Hip Hinge (10 reps) • How to do it: Stand with feet hip-width apart, hands on hips or holding onto a counter. Gently bend at the hips, pushing them back as if you’re trying to touch an invisible chair with your backside. Engage your hamstrings and glutes as you return to standing. A perfect move for strong hamstrings and glutes! 2️⃣ Supported Standing Kickbacks (10 reps eac...

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