Primary
Back
Secondary
Hamstrings, Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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The hip hinge is the foundational movement pattern for deadlifts, RDLs, and good mornings. You push your hips back while keeping your spine neutral—bending at the hips, not the waist. Master this before loading any hinge exercise.
When to use it
Use for pattern practice for optimal results.
Who it's for
Beginners learning proper exercise technique and form.
Place a dowel along your spine touching your head, upper back, and tailbone. All three points should stay in contact as you hinge. If they separate, you are rounding or overextending.
Also targets: Hamstrings, Glutes
See where Hip Hinge fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Stand with feet hip-width apart.
Place hands on hips.
Push hips back while keeping back flat.
Lower torso until you feel hamstring stretch.
Drive hips forward to stand.
Squeeze glutes at top.
Foundation for all hinge movements.
Keep spine neutral for optimal results.
Push hips back, not down.
Practice with dowel on back.
Use hip hinges as a warm-up drill before deadlifts or as a teaching tool for beginners. Once the pattern is ingrained, you rarely need to practice it unloaded. Return to it if your deadlift form breaks down.
Rounding back which increases risk of spinal injury.
A compromised back position during the Hip Hinge puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Squatting instead of hinging.
Hip hinge movements like the Hip Hinge demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Not pushing hips back.
A compromised back position during the Hip Hinge puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Beginners learning proper exercise technique and form.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 15 reps. Rest 30s.
MySetPlan places Hip Hinge inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Hip Hinge
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Frequently Asked Questions About the Hip Hinge
The Hip Hinge primarily targets the Hamstrings, Glutes, making it an effective exercise for back development. Secondary muscles worked during the Hip Hinge include Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Hip Hinge is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners learning proper exercise technique and form. Start with lighter weights to master proper form before progressing.
For the Hip Hinge, the recommended approach depends on your goals. 2-3 sets of 15 reps. Rest 30s. For strength, use 10-15 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Hip Hinge can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Hip Hinge include: Romanian Deadlift, Good Morning. These exercises target similar muscle groups as the Hip Hinge and can be used as substitutes based on your equipment availability, gym setup, or training preferences.