Hip Hinge
Original Editor - Matt Huey, Lucinda hampton and Vidya Acharya
Top Contributors - Matt Huey, Lucinda hampton and Vidya Acharya
Introduction[edit | edit source]
The hip hinge is a movement where the lumbar spine and pelvis stay in a relatively neutral position while the subject bends forward. The movement comes from the hips rather than allowing the lumbar spine to flex or round. It is utilized as an exercise to develop the posterior chair and to each lumbopelvic disassociation.
Technique[edit | edit source]
Many beginners use a dowel rod held on the back for cuing.
- Stand with the feet shoulder width apart.
- Hold the dowel rod in the center of the spine, from the head to the tailbone (Sacrum).
- Contract the core muscle and keep the spine in a neutral position
- Bend at the hips while maintain the position of the spine. The dowel gives cuing so the lumbar spine does not round.
- Once reaching the desired end range, return to the start position
Uses[edit | edit source]
The hip hinge has been a fundamental movement used to teach a variety of different activities. Below are a few examples.
- Exercise
Exercises such as kettlebell swings, deadlifts, and squats are utilize the hip hinge in their performance
- Sports
Golfers teach a hip hinge to position the player in the proper position to strike the ball.
- Daily activities
Teaching a hip hinge can be useful with people in sitting on or rising from a chair/toilet. It can also be beneficial when teaching someone how to lift from the ground while dealing with back pain.
