Hip Hinge
Primary
Back
Secondary
Hamstrings, Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for pattern practice for optimal results. The Hip Hinge — a functional hip hinge movement — is one of the most effective ways to train your back, with secondary work on your Erector spinae.
Everything You Need to Know About the Hip Hinge
The Hip Hinge is a good for beginners exercise that targets your Hamstrings and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for pattern practice for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners learning proper exercise technique and form. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hip Hinge
Primary
Secondary
Stabilizers
Hip Hinge form guide
- 1
Stand with feet hip-width apart.
- 2
Place hands on hips.
- 3
Push hips back while keeping back flat.
- 4
Lower torso until you feel hamstring stretch.
- 5
Drive hips forward to stand.
- 6
Squeeze glutes at top.
What are the best tips for the Hip Hinge?
Foundation for all hinge movements.
Keep spine neutral for optimal results.
Push hips back, not down.
Practice with dowel on back.
What are common Hip Hinge mistakes to avoid?
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.
Is the Hip Hinge right for you?
Beginners learning proper exercise technique and form.
How to Program the Hip Hinge
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.
What are good alternatives to the Hip Hinge?
Other Variations
- Dowel Hip Hinge
- Wall Hip Hinge
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hip Hinge — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Push hips back.