How to Hip Hinge Correctly | Beginner Exercise Tutorial | Redditch Fitness Classes, by Keep Fit with Michelle on YouTube. 2 min 59 s.
- Video length
- 2 min 59 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Stand tall with your feet hip-width to shoulder-width apart. Keep a soft bend in your knees, but don't let the movement turn into a squat.
Brace your core, keep your chest open and hold your spine neutral. Imagine a straight line from your head to your tailbone.
Push your hips straight back, as if tapping a wall behind you with your glutes. Don't just bend forward at the waist.
Let your torso lean forward as your hips travel back. Keep your shins mostly vertical and stay in control.
Keep hinging until you feel tension in the back of your thighs. That is your stopping point, so don't go lower.
Squeeze your glutes and drive your hips forward to stand tall again. That is one rep.
Do 8 to 10 slow reps, checking your form in a mirror or with a phone camera. Rest, then repeat for 2 or 3 sets.
Tips and common mistakes
Don't round your lower back to reach lower. Stop the rep when your form starts to break.
Too much knee bend turns the hinge into a squat and shifts the work away from your glutes and hamstrings.
Hold a broom handle against your back so it touches your head, upper back and tailbone to check your spine stays neutral.
Your depth depends on your mobility, so never force a lower position.
Questions
How do I know I'm doing a hip hinge and not a squat?
In a hinge your hips travel backwards and your knees stay only slightly bent. In a squat your hips drop down and your knees bend much more.
How many reps should a beginner do?
Start with 2 or 3 sets of 8 to 10 slow bodyweight reps. Add weight only when you can keep a neutral spine through every rep.
Where should I feel the hip hinge?
You should feel tension in your hamstrings, the back of your thighs, and your glutes as you stand up. If you feel it mostly in your lower back, check your form.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
