Mastering The Hip Hinge

April 24, 2020

Hip Hinge – What is it and Why should we care?

We perform the hip hinge hundreds, maybe even thousands of times per day. We would be here until Christmas if we named all of the times we get in and out of the hip hinge. Any time you bend over, stand up, sit down, or simply move through space you are hip hinging. What is interesting is we tend to lose touch with this movement over the years.

Why? We simply don’t train or even do it with proper mechanics in mind. That type of thinking doesn’t come natural to a lot of us. Before we get into how we improve this movement, it is important to understand the anatomy involved, specifically the posterior chain.

The posterior chain is important. Very important. We can thank the posterior chain for our ability to stand upright. Without it we would just crumble. It involves some of the largest muscle groups of the body and play primary roles in most daily activities. A well-developed posterior chain will not only bulletproof your body against injuries, but might also help drive up your other lifts in the gym. I’ve seen too many people who focus too much time on the “glamour” muscles pecs, delts, bis/tris – and too little time developing the muscles on the other side of the body.

What is the Posterior Chain and Why Do I Need to Strengthen It?

Posterior Chain Photo

Showing muscles of the posterior chain

The posterior chain refers to the muscle groups that comprise the backside of the body, including the glutes, hamstrings, calves, spinal erectors, traps, and rear delts. Our modern day, sedentary lifestyle has resulted in the majority of people becoming anterior dominant (tight pecs, slouched shoulders, rounded backs).

Long periods of sitting can lead to tighter and shortened quads.  This limits the hip flexors ability to perform their normal role during daily movements and essentially “turns them off,” forcing your body to compensate its movement patterns. Ultimately, the glutes get downgraded in their role of hip extension and hip stabilization, forcing other muscles parts of the body, like the lower back and knees, to take over the work load. This added stress might lead to aches and pains the common areas like the lower back, knees, and hips. Strengthening the posterior chain is essential in preventing and reducing pain in these problem areas and developing a well-rounded, aligned, and functional body. 

 

Squat VS Hip Hinge – What’s the difference?

Now that we understand the what and why behind the anatomy lets get a bit deeper into hip hinge detail and application. Most people confuse the hip hinge with a squat but there are two major differences between them. Squats will involve higher degrees of knee flexion and a more vertical spine as shown in the picture below by Achieve Fitness Boston. (Want to improve your squat? Here are 4 ankle mobility drills to instantly improve your squat)

The hip hinge will involve little to no knee flexion and the spine will be more horizontal. This movement is most commonly associated with the RDL (Romanian Deadlift). The hamstrings and the glutes are two of the strongest and most powerful muscle groups of the body, and the hip hinge is one of the most effective ways to develop both of these muscle groups.

Hip Hinge Vs Squat

Male showing the difference between the Hip Hinge and the Squat

 

Primary Coaching Cues

As you can see from the graphic above, there are obvious differences between the hip hinge and squat. Here are three coaching cues to focus on while performing the hip hinge movement:

  1. Start the initial movement from the hips and not from the knees – Focus on pushing the hips back rather than down. Maintain a slight flexion in the knees (your legs should not be fully locked out) and focus on driving your butt back into an imaginary wall.  
  2. Maintain a solid, neutral spine – A solid, neutral spine can only be accomplished with a deep breath and strong, braced core. Pin your shoulders back and stay locked in throughout the entire movement
  3. Keep a vertical shin angle – The majority of the movement should be coming from the hips. Too much knee flexion can turn this into a quad dominant movement and take away the emphasis on our posterior chain. 

 

Hip Hinge Progression

 

Hip Hinge w/ PVC Pipe

 

Banded Hip Extension

 

Barbell RDL

Look out next week for some advanced RDL variations you can add to your training repertoire! In the meantime give a these moves some practice so we can start to load them when you get back into the gym.

 

 

What People Are Saying About Lift Chicago

  • I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    Lainie Augensen Avatar Lainie Augensen

    I’ve had such a great experience here, especially training with Coach Abby! The trainers here are very attentive and helpful, which I definitely appreciate since I’m pretty new to weight... read more

    Linda Quizhpi Avatar Linda Quizhpi

    Can’t recommend LIFT enough. If you’re looking for challenging, yet functional, strength training program to look and feel your best, LIFT is the place. All of the coaches there are... read more

    Samantha Allen Avatar Samantha Allen
  • Hands down the best gym and the best trainers in the city. The entire experience from start to finish is outstanding. The staff is friendly, the equipment is... read more

    Kyle Portnoy Avatar Kyle Portnoy

    Positive: Professionalism ,  Quality I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    Lainie Augensen Avatar Lainie Augensen

    Great coaching in an excellent facility.

    Rick Sudekum Avatar Rick Sudekum
  • Doing the group workouts has been the exact motivation I needed. The small group let's the trainer give me personal adjustments and everyone else pushes me to get it done!... read more

    Maya Gorlicki Avatar Maya Gorlicki

    It’s always been difficult to get into a steady routine and stay motivated, until I started training at LIFT seven months ago with Coach Isaac. Not only do I... read more

    Gabriel Garcia Avatar Gabriel Garcia

    I have trained with the guys at Lift for a long time and consider my sessions to be some of my best long-term investments. My workouts there are sustainable, enjoyable... read more

    Brigid Sweeney Avatar Brigid Sweeney
  • Lift is THE place to go to perfect your training, perfect your form, and have an incredible time while doing it. Josh and the other coaches are the smartest and... read more

    Jake Morrissy Avatar Jake Morrissy

    I've been working with Abby 3 days a week since October 2021, and it's probably not too much of a stretch to say I'm in love with her. In... read more

    Ryan Carter Avatar Ryan Carter

    Lift is an amazing place! The trainers are knowledgeable and the workouts are tough. Being a runner, I was constantly getting injured. Lift has strengthened me overall and worked on... read more

    Anne Scranton Avatar Anne Scranton
  • I also love the open gym and the equipment. They are constantly adding new things to make the best experience for their customers!

    Juana Fermin Avatar Juana Fermin

    After working out at LIFT for a year now, I can't say enough good things about this place. My trainer, Isaac, is kind, knowledgeable, experienced, and careful, making sure... read more

    Paula Liss Avatar Paula Liss

    I’ve been training at LIFT for 1.5 years. Each and every one of the trainers are knowledgeable, friendly, professional, and extremely efficient. It’s surprising how great of a workout you... read more

    Kendra Chavin Avatar Kendra Chavin
  • I recently found Lift on Yelp like a month ago and I’m absolutely loving it. I workout with Sam, Isaac and Kyle and they’re amazing. I’m looking forward to continuing... read more

    Mandy Jo Walker Avatar Mandy Jo Walker

    I started training at LIFT over a year ago in prep for my wedding. I have never looked or felt better! I have worked with almost every coach, and they’re... read more

    Cara j Avatar Cara j

    Lift Chicago is an incredible gym. Unbelievable equipment that you cannot find at big box gyms. I’ve been working with Pete for the past two years and he consistently challenges... read more

    Jason Avatar Jason
  • This best place to work out in Chicago. Intelligent trainers with a great atmosphere. You can tell they love what they do and are passionate about creating the best gym/workout... read more

    Danielle Spellman Avatar Danielle Spellman

    Sarah H with WMNxLIFT is the best!!! I’ve been active my whole life and she is by far the best coach I’ve ever had. She’s attentive, extremely knowledgeable, and has... read more

    Karen Liu Avatar Karen Liu

    Looking for a great workout with Chicago’s best trainers, in an immaculate space in Lincoln Park or River North? Then do not delay and book an appointment at LIFT today!... read more

    Kristin Arnold Avatar Kristin Arnold
  • Positive: Communication ,  Professionalism ,  Quality These deserve more stars. Ive been rocking with these guys for years. Always fun and professional. They have help me... read more

    Domique Bland Avatar Domique Bland

    It has been challenging for me to find the motivation to workout since the beginning of the pandemic. Lift has helped me to get back into a routine in a... read more

    Stephanie Garcia Avatar Stephanie Garcia

    I've been working with Abby 3 days a week since October 2021, and it's probably not too much of a stretch to say I'm in love with her.

    In all seriousness,... read more

    Ryan Carter Avatar Ryan Carter