Hip Hinge

Original Editor - Matt Huey, Lucinda hampton and Vidya Acharya  

Top Contributors - Matt Huey, Lucinda hampton and Vidya Acharya  

Introduction

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 thoracic and lumbar spines to flex or round. The inability to perform this movement places the spine at end of range of motion and leaves the spine prone to acute and chronic injuries.

1. It is utilized as an exercise to develop the posterior chain and to teach lumbopelvic disassociation.
2. The main cause of inability to hip hinge is lack of mobility in the lower quarter eg hip rotators and the hamstrings.

Technique

Many beginners use a dowel rod held on the back for cuing.

1. Stand with the feet shoulder width apart.
2. Hold the dowel rod in the center of the spine, from the head to the tailbone (Sacrum).
3. Contract the core muscle and keep the spine in a neutral position
4. Bend at the hips while maintain the position of the spine. The dowel gives cuing so the lumbar spine does not round.
5. Once reaching the desired end range, return to the start position

Uses

The hip hinge has been a fundamental movement used to teach a variety of different activities. Below are a few examples.

• Exercise: It an important technique used in many strength workouts eg the squat, kettlebell swings and the dead dead lift.
• 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 beneficial when teaching someone how to lift from the ground while dealing with back pain.