What it is
A hip-led movement pattern used for deadlifts, good mornings, kettlebell work, and safe picking-up mechanics.
Exercise Library
Hip Hinge
Track hip hinges by reps, range, load if any, and hamstring/back comfort.
Target area
Glutes, hamstrings, back extensors, and trunk control.
Why it matters
The hinge teaches beginners to move from the hips without turning every lower-body movement into a squat.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Stand tall with feet about hip width.
- 2Brace lightly and push the hips back.
- 3Keep the spine controlled as the torso tips forward.
- 4Feel tension in the hamstrings without rounding the back.
- 5Drive the hips forward to stand tall.
Common mistakes
- Rounding the back to reach lower.
- Squatting down instead of moving the hips back.
- Locking the knees completely.
App-friendly short summary
Track hip hinges by reps, range, load if any, and hamstring/back comfort.
Easier version
Practice with hands on hips or a dowel along the back.
Harder version
Add a kettlebell deadlift or slow tempo hinge.
Safety notes
- Keep the movement pain-free and controlled.
- Use a short range until the pattern is clear.
- Avoid loading the hinge until setup is consistent.
Beginner terms explained
These definitions match the app form-guide popup language.
Hinge
A hip-led movement where the hips move back while the spine stays controlled.
Neutral spine
A comfortable spine position that keeps the natural curves without forcing a hard arch or tuck.
Glutes
The buttock muscles that help extend and stabilize the hips.