Hip Hinge (Bodyweight Deadhinge)

The most important movement pattern most people have never been properly taught. A correct hip hinge loads the hamstrings and glutes while keeping the spine neutral — the foundational skill that separates people who hurt their back lifting from those who do not.

Duration

2 min

Reps

10–12 reps

Sets

How to do it

1
Stand with feet hip-width apart and a slight bend in the knees.
2
Place your index fingers at the hip creases at the front of each hip.
3
Push your hips straight back as you hinge forward, feel your fingers fold into the hip crease.
4
Maintain a flat, neutral spine as your torso lowers toward 45 degrees.
5
Drive through your heels and squeeze your glutes to return to standing. The hips lead the way up.

Benefits

Teaches safe loading of the posterior chain under spinal neutral
Reduces lower back injury risk by replacing lumbar flexion with hip hinging
Activates glutes and hamstrings as the primary movers rather than the lower back

Common mistakes

Rounding the lower back during the hinge, the spine must stay neutral
Squatting the hips down instead of hinging them back
Locking the knees completely straight, which forces the lower back to compensate