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Hip hinge

The how:

  • Begin standing straight with your feet a hip width apart and toes pointing forwards.
  • Keep your knees soft and your core engaged throughout the exercise.
  • Inhale and start to flex your upper body forwards and shifting your hips slightly back behind you, tracing your fingertips down the fronts of your legs until you feel your hamstrings and glutes kick in.
  • Keep your gaze fixed on the floor about 45 degrees ahead of you to avoid neck pain and avoid rounding into the lower back: try to maintain a neutral spine throughout the exercise. Imagine your hips as ‘hinges’ between your upper body and your legs.
  • Exhale as you use your glutes and hamstrings to return to the start position.

Top tip: Make sure you don’t try to push this exercise beyond your own flexibility; you should work within your own range of motion and gradually aim to increase it over time.

 

The why:

  • Hip hinges are a great exercise to engage the posterior chain of muscles
  • They’re a good warm up exercise before squatting and deadlifting
  • They’re a great exercise to do anywhere, as no equipment is required!

 

Make it easier:

To make this exercise a bit easier, decrease the range of motion so that you are not flexing forwards too far. Ensure that you have mastered the technique before you start to increase the range.

 

Make it harder:

To make this exercise more difficult, try adding some dumbbells into your hands. You will need to focus more on your core engagement in order to avoid stressing your lower back.

 

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