Movement library · Mobility
Hip hinge
How to bend and lift with your hips instead of your low back. The base of every deadlift.
Start here2 sets of 8 to 10 repsSlow and controlled, pain-free range
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Stand with feet hip-width apart, knees softly bent, hands on your hips.
- Push your hips straight back as your chest tips forward, back flat.
- Stop when you feel a stretch in the back of your thighs, then squeeze your glutes to stand tall.
Common mistakes
If you see these, slow down and reset.
- Rounding your back to reach lower.
- Bending your knees into a squat instead of moving from the hips.
Make it fit you
Easier
Wall hinge: stand about a foot in front of a wall and push your hips back until they touch it.
Harder
Single-leg hinge with one hand on a wall, or hold dumbbells once the pattern feels solid.