The hip hinge is one of the most important movements in the human body.
Having an efficient hip hinge is crucial when it comes to exercises such as a squat and/or a deadlift. If a person has difficulty with a proper hip hinge, different joints such as the lower back will often be seen compensating for the lack of movement that should occur in the hips. This results in the lower back doing more work than it should be.
1️⃣ 𝗕𝗘𝗡𝗖𝗛 𝗛𝗜𝗣 𝗛𝗜𝗡𝗚𝗘:
Stand in front of a bench or chair with the back of your knees touching the bench. Hinge the hips backwards as if you were sitting on the bench while always having contact with the back of the knees against the bench. Do not allow the knees to move away from the bench!
2️⃣ 𝗞𝗡𝗘𝗘𝗟𝗜𝗡𝗚 𝗛𝗜𝗣 𝗛𝗜𝗡𝗚𝗘:
Anchor a strength band around a stationary object and kneel in front of it. Place the strength band around the front of the hips with hands on your shoulders. Allow the band to pull your hips backward while your torso falls forward. Extend the hips to the starting position.
3️⃣ 𝗕𝗔𝗡𝗗𝗘𝗗 𝗛𝗜𝗣 𝗛𝗜𝗡𝗚𝗘:
Anchor a strength band at hip level around a stationary object with the band around the hips. Take a step forward and gently lean forward into the band with your hips. Allow your hips to hinge backward with a slight bend in the knee. Extend at the hips to your starting position.