Hip Hinge Exercises
In this article, we will discuss five of the best hip hinge exercises to add to your routine. Without further ado, let’s get started!
What is a Hip Hinge?
A hip hinge exercise is any exercise that relies on dynamic hip flexion and extension to complete the movement. These exercises generally involve keeping your spine and legs straight while flexing at the hips. Some examples of exercises that use this movement pattern include Romanian Deadlifts, Good Mornings and back extensions.
The Benefits of Hinging
Hip hinge exercises help you learn a movement strategy that you can use in your everyday life to avoid pain and injury. Once you learn how to properly complete a hip hinge, you can use this movement strategy to pick up your kids, garden or wash your kitchen floor without back pain and injury.
Additionally, the hip hinge exercise allows you to strengthen your hamstrings and glutes. Building stronger hamstrings and glutes can help you prevent knee and lower back injuries and improve performance in any sport. Finally, training your hamstrings and glutes will benefit your physique.
The Five Best Hip Hinge Exercises
Here are some of the best hip hinge exercises to add to your program.
Deadlift
The deadlift is a great movement to add slabs of muscle all over your body. This movement can also help you build incredible strength. This hip hinge exercise can help strengthen nearly every muscle in your body. Since this movement is so demanding, you should work on it in near the beginning of your program when you feel the most fresh. You will also want to get your technique locked in for this exercise–so seek expert help to make sure you know proper form.
Kettlebell Swing
The kettlebell swing is another great hip hinge exercise. This movement works the hamstrings and glutes, but it also builds explosive leg power. You could even use kettlebell swings for high rep sets to elevate your heart rate and get some extra conditioning work too. Like the deadlift, this exercise requires good form and technique, so make sure you learn from a trusted expert.
Good Morning
The good morning is a pure hip hinge exercise that strengthens your hamstrings, glutes and lower back. Since this exercise requires loading a weight on your back, it’s also a good accessory exercise for the back squat. You will definitely feel sore for a day or two after incorporating this movement into your routine!
Glute Bridge
The glute bridge is another hip hinge exercise that strengthens your glutes. This exercise does not work the hamstrings and lower back. Because this exercise primarily targets your glutes, you should include it towards the end of your workout after more compound hip hinge exercises. Beginners and advanced exercisers alike can utilize this movement in their routine. You can start without any weight and eventually add dumbbell or barbell loads to your hips to increase the challenge. You can also try single leg variations to add difficulty and change the emphasis of the exercise.
Romanian Deadlifts
Romanian deadlifts are perfect for building strong hamstrings and glutes. Additionally, this exercise can also strengthen your lower back too. You can do this exercise with dumbbells, barbells or any other weighted implement. You can also try this movement with one leg, in a split stance, or in many other ways.
Final Thoughts
Hip hinges are essential for improving your mobility, strength, and stability. Incorporating one or more of the exercises in this article can help you build strength, improve your performance and strengthen your movement patterns.
