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Hip Hinge Drill 10s · no sound

Hip Hinge Drill

A standing pattern drill that sends the hips back with a long spine, shown here with hands on the hips and no load.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Stand tall with the feet about hip width and both hands resting on the hips.
  2. Soften the knees and brace the trunk so the spine stays long.
  3. Push the hips straight back and let the torso tip forward as one piece.
  4. Stop when the torso is about halfway to the floor or the hamstrings pull.
  5. Drive the hips forward and stand tall by squeezing the glutes.
  6. Repeat slow hinges without rounding the low back or turning the move into a squat.

Common mistakes

  • Bending through the low back instead of sending the hips back.
  • Squatting the knees forward so the shins travel and the hinge is lost.
  • Letting the chest collapse or the neck poke as the torso tips.
  • Rushing the stand-up without squeezing the glutes to finish tall.

Muscles worked

Primary
Glutes
Secondary
HamstringsLower Back

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell Kettlebell Hip Thrust Beginner Kettlebell Hip Thrust Glutes Kettlebell

Similar exercises

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Frog Pump Beginner Frog Pump Glutes Bodyweight Glute Bridge Beginner Glute Bridge Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight Reverse Hyperextension Intermediate Reverse Hyperextension Glutes Bodyweight

Good to know

What muscles does the Hip Hinge Drill work?
Mainly the glutes. It also works the hamstrings and lower back.
What equipment do you need for the Hip Hinge Drill?
None. It is a bodyweight exercise.
Is the Hip Hinge Drill good for beginners?
GymVim rates it beginner.

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