Hinge

The hip hinge is one of the most essential patterns in strength training and daily life. It teaches you to bend at the hips while keeping your spine neutral—a skill that protects the lower back and builds powerful movement mechanics. Nearly all athletic and strength movements begin with a good hinge.

Instructions

1. Stand with your feet shoulder-width apart, knees slightly bent, and arms at your sides.
2. Push your hips backward as if reaching them toward a wall behind you.
3. Keep your spine straight and chest open as your torso moves forward.
4. Stop when you feel a deep stretch in your hamstrings or when your torso is nearly parallel to the floor.
5. Drive through your hips to return to standing, squeezing your glutes at the top.
6. Maintain control and alignment throughout the movement.

Video demonstration of Hinge

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