Why a Proper Hip Hinge Is Critical to Nailing Your Workouts

Whether you’re in the thick of an intense strength training class, getting settled climbing out of the saddle during an indoor cycling session, or in the heart of a soothing yoga flow, you may hear a familiar cue: Hinge at your hips. But what exactly does that mean? 

A hip hinge may sound simple in theory, but it isn’t always a natural move for everyone. To help you brush up on why hip hinges are so beneficial, learn how to do them correctly, and reveal the most common mistakes to avoid, we sat down (hinging at the hips, of course) and chatted with the expects.

What Is a Hip Hinge? 

“Hinging at the hips means bending forward from the hip joint while maintaining a neutral spine,” says Peloton instructor Jermaine Johnson.

A “neutral spine” isn’t necessarily a straight one. In biomechanics, a neutral spine refers to a vertebrae with its natural curves (at the neck, in the middle, and at the lower back) present (think of this like a very subtle “S” shape) and in good alignment. With a neutral spine, your butt shouldn’t be overly tucked in or sticking out.

To be clear: A hip hinge is not a literal hinge, like the ones you see holding a door stable as it swings open and closed. Instead, it’s a controlled movement that engages your hip flexors and hamstrings, rather than your lower back, Jermaine says.

“Essentially, when we hip hinge, we’re isolating a movement to the hip joints while keeping the spine or trunk from moving,” says Megan Brown, a Virginia-based physical therapist.

The Benefits of a Hip Hinge

“This position is crucial for exercises that require a strong, stable base,” Jermaine says. But it doesn’t have to be a complex movement to require a hip hinge. It could be as simple as bending over to pick a pencil off of the ground. 

When done properly, a hip hinge isolates your hips and keeps your trunk neutral, Brown says. Here are some of the key benefits of this movement pattern: 

What Muscles Do You Use in a Hip Hinge? 

“[Whether you’re] standing or on a bike, the glutes and hamstrings lengthen to flex the hip,” Brown says. “This ‘lengthening’ is an eccentric movement to hinge or flex at the hip joints. I often tell beginners, if it feels awkward at first, it is right!” The hip hinge engages the muscles in and around your glutes, hamstrings, quads, lower back, hip adductors, and core.

Both Jermaine and Brown note that you’ll know you’re using these muscles properly—and are doing a hip hinge correctly—when your core is activated and your posterior chain (a group of muscles in the back of your body) is engaged. You shouldn’t feel any strain in your back; if you do, this might be a sign that you’re not properly tapping into your core.

How to Do a Hip Hinge

To practice hinging at the hips from a standing position:

“For an extra challenge, add resistance or try single-leg variations,” Jermaine says. “Maintaining form is crucial for performing this exercise safely, though, so it's always better to start small and build up your flexibility.” Keep in mind that you can perform this same motion on the bike or while lying on the ground with your knees bent.

Want to practice the hip hinge exercise? Try a strength, mobility, or yoga class on the Peloton App.

6 Hip Hinge Exercises 

Hip hinges show up frequently in your daily life, as well as in your strength, cardio, and mobility workouts. Here, Jermaine and Brown share six common examples:

Common Hip Hinge Mistakes

It’s wise to consult a fitness professional for personalized guidance about how to properly hip hinge. If you find yourself experiencing pain in your lower back or neck, speak with a physical therapist or your doctor.

As you integrate more hip hinges into your workouts and everyday life, aim to avoid these common mistakes:

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.