Hip Hinge Exercises | What are they and How they can be made part of a great workout routine (Six most effective Picks on their variations)

  • Introduction
  • What is Hip Hinge?
  • Primary Moves
    • Deadlifts
    • Hip Thrusts
    • Romanian Deadlifts
    • Good Mornings
    • Single-Leg Romanian Deadlifts
    • Cable Pull-Through
  • Targeting Glutes for Powerful Deadlifts
  • Common Errors
  • Weights
  • Grips
  • Final Thoughts


Do you know the hip hinge exercise meaning?  

Hip hinge exercise enables you to flex with maximal motion at the hip and minimal motion at the knees.

Well, if you follow hip hinge exercises, you can target your gluteal muscle and cramps. You may also call it a lower pulling exercise. But it is better to regard it as a hip hinge exercise because it is easy to understand for all.

Isn’t it awesome to know that you can do the lower body exercise by pushing or pulling?

So, hip hinge exercise helps you raise your lower body in a way that helps you ideally develop a posterior chain.


You must know that if you suffer from back pain, you should use your legs instead of your backbone while lifting weight. Do, you know what exactly this means?

It implies that you should flex or “hinge” your hips and knees instead of your backbone when lifting something. And this does not imply lifting weight but also when rising from the chair, moving in or out of the car, moving out of bed, etc.

Hence, the ideal way to safeguard your backbone is to hinge with your hips instead of the spine, specifically after you wake up, or perform a laborious task.

How to Rise from a Chair (Hinge)?

  • Be seated at the chair end
  • Raise your chest bone upward towards the chin
  • Stand up and lift your chest
  • It is acceptable if your shoulders may move ahead of the hips, but ensure to maintain a forward “C” silhouette of the backbone.

However, if you feel uncomfortable, you should start with a raised surface.

The Importance of Hip Hinge

So, the hip hinge is a part of many useful exercises like squats, deadlifts, barbell rows, etc. Hence, a correct form is always critical in exercise or you may damage your spine.

As you know that hip hinge requires your shinbone to be perpendicular to the floor. So, you need to bend over by swaying at the hips, while keeping your backbone aligned. This, help capitalize on your spinal strength and protect it from extra pressure.


Here is an overview of the hip hinge exercise for beginners.  

Practicing primary moves will help generate a force for exercising. And let you develop an ideal figure.

If you want to perform hip hinge exercise at home, read this.

Hip hinge exercises encompass three main primary movers:

  • the hamstrings
  • the glutes
  • the low back

The diverse aspect is that different exercises will kindle your physiques to various degrees.

We will highlight in each segment that which muscles exercise provides the best results.

The segments are mentioned below. 


Did you know that deadlifts are the eventual hip hinge exercise? 

It is used to build full-body strength that will transform your life outside the gym. 

In this exercise the strings, glutes, and spinal erectors muscles change is miraculous.

Deadlifts are not a great move until you feel pressure on the lower portion of your ring. Hence, you should focus on building a forte with a powerful mind.

So, when you perform an exercise, you should always focus on doing it the right way.


Hip thrusts are the best hip hinge exercise 

No other exercise can build your glutes as good hip thrusts can.

You can do hip thrusts only with body weight. If you are interested in making a good gluteus workout, put a weight on your legs and then bend around your knees.


Romanian deadlifts are another type of hip hinge exercise that will better develop your hamstrings.

As hamstrings cross two joints, the hips and the knees, hinging at the hip is an excellent way to force growth. Another way to exercise hamstrings is using a hamstring curl machine.

It is a much less practical exercise and should not be the primary exercise for your hamstrings.

If you follow this exercise in the right manner, then you enjoy an awesome mid-back workout.


Good mornings – is a type of hip hinge exercise that is similar to Romanian Deadlifts.

The main difference is that in Romanian deadlift the weight is in your hands, and has to be moved across your shoulders.

The good-morning shifts the posterior chain emphasis from your hamstrings to your low back and gluteus muscle.

The ideal approach to a great good morning workout is to pivot at the hips. And when you reach that point, then going any lower would force you to lose the muscle tension of your backbone.

So, squat slightly to reach the maximum range of motion in the hip.


Like all other unilateral exercises, Single-Leg Romanian Deadlifts are great for exposing asymmetries.

This exercise will help challenge your balance and reveal if you have one leg stronger than the other (you probably do).

The exercise is to hold the dumbbell or kettlebell in your left hand (when using your left leg), and your right hand (when engaging your right leg). Hence, it will help balance the leg you are holding in the air with additional weight.


Though, this exercise is challenging but excellent for your glutes and hamstrings.

The most challenging aspect of this exercise is maintaining your balance while lifting a heavyweight to challenge your posterior chain.

To perform this exercise, you need to keep the weight lower, use high reps, an extensive range of motion, and slower movement to challenge yourself while staying balanced.



Hip hinge exercise consists of three parts Setups, Drive, and Lockout.


While performing hip hinge exercise, the lifter oddly loads the maximum and minimum glutes muscle. They may also engage bicep femoris, semitendinosus, and semimembranosus.


The next step of hip hinge exercise is a drive, in which the highest amount of force is produced. By pushing down through heels and pushing up via hip, and maintaining a depressed scapula and a long, stiff spine, a person can remain safe during this motion.

Hence, this part of the hip hinge exercise is considered the trickiest because it requires substantial effort to drive the bar from the ground.


It is the finishing step of the hip hinge exercise and is considered the most difficult part. For this, you need to be upright with the natural spine and be firm to unlock the lumbar spine and abdomen muscles along with the glutes.

Common errors and Tips

Some tips during the performance of the hip hinge exercise are: 

  • Expanding the shoulders unlocks the back muscles and supports the spine. 
  • The main exercise is to hinge the hip, so the knees should not be majorly flexed (as it might cause damage). 
  • If the bar and lifter distance are too much, the lifter should shift the weight to the front foot.
  • In shifting weight, the spinal muscles are used so there is a chance of serious injury. You may experience muscle tension, rupture, or disc damage.
  • While you lift the weight, it is recommended to keep your spine straight with the natural rotation 
  • You should bend the knee properly to retain a natural spin. 


You can perform: 

  • Hip Hinge Exercises with Dumbbells, Barbells, and Kettlebells 
  • With one hand or both hands 
  • With one leg or both legs

Other different exercises are the 

  • side deadlift or suitcase deadlift
  • rack pulls, and deadlift lockouts 
  • deficit deadlift or deadlift from a box 

Each of these different exercises is designed to address explicit weaknesses in a lifter’s overall hip hinge movement.

For instance, if the athlete has trouble breaking the contact at max. You can perform weight, shortfall deadlifts to strengthen the maximum gluteus muscle and hamstrings. The reason is that an ideal range of motion is required to stand on the lower stage.

On the other hand, if you have no trouble practicing on the floor but have difficulty locking out, you should perform rack pulls. As it will help reinforce your upper back, posterior deltoids, and trapezius muscles while de-emphasizing the gluteus and hamstrings.


To perform hip hinge exercise, there are three grips in use which are:

  • Overhand
  • Mixed overhand underhand
  • Hook grip

If you remain careful, you can perform the overhand grip to hypothetically roll the bar. However, the mixed grip can counter this via the “physics of counter torsion” and empower you to bear more weight.

What are the Hip-Hinge Exercise Benefits?

When you perform bodyweight hip hinge exercises you enjoy incredible benefits. Some of which are:

  • It helps fortify your core muscles
  • Stronger muscles are less likely to get damaged
  • Improved spinal condition or back pain
  • Better body balance
  • Your body can flex, extend and rotate more comfortably
  • Enhanced body fitness
  • Improved athletic performance

Final Thoughts

It is highly important to target your glutes muscles and hamstrings when performing hip-focused exercises.

The reason is that it helps build other lifts.

And if you religiously follow the hip hinge exercises, you can enjoy incredible benefits.

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