Hip Hinge Exercises – happyandfitme

Hip hinge exercises are specially designed to target the posterior chain, commonly known as the ‘backside.’ The targeted muscles include the gluteus maximus, erector spine (low back), hamstrings, adductors, quadriceps muscles, and the core muscles (abdominal), which aids with movement. With this type of exercise, you need a wooden dowel or PVC pipe. Hip Hinge Step-By-Step Instructions 1. Stand with the feet slightly more than shoulder-width apart with the toes pointed slightly outward. 2. Position the dowel vertically on your back. Hold one end with your right hand in the natural curve of your neck while the other end with your left hand in the small of your back. Ensure that the dowel touches the rear of your head, upper back, and the area where the low back meets the sacrum or butt. 3. Transfer your weight to your heels and drive your hips backward to the wall behind as you hinge further at the hips. One way to better grasp how to do this, we suggest sticking your butt out behind you. While you hinge, the dowel must not lose contact with the three main points I mentioned in the previous step. If contact is lost, you are performing the move incorrectly. 4. Lower your torso until it is halfway between vertical and parallel to the floor. Hold. Maintain a slight bend in your knees during the downward and rising segment. 5. Reverse the motion by contracting your glutes and driving your hips forward and up to go back to the starting point. What Are The Benefits? Hip hinge exercises are a basic movement pattern that will help you perform vital tasks such as picking up things and bending over, improving your life over time. The exercise is also necessary for strength training movements such as barbell hyperextension, deadlift, kettlebell swing, straight-leg dumbbell deadlift, power clean, and many more. This type of exercise can also strengthen your core. In turn, it will help to minimize back pain, improve balance, and better extension, flexion, and rotation of the trunk. Remember that if you have strong core muscles, it will boost your fitness level and athletic performance. What Are The Common Mistakes? Although it will take time and constant practice to master this type of exercise, I will share some of the common mistakes that you must be familiar with and avoid in the future. Once you hinge at your hips, the spine remains neutral, and the bend must occur right at the hips. (more…)