How To Perform Hip Hinge For Flexibility?

By Bharati Kumari
17 Sep 2024, 22:15 IST

The hip hinge is a foundational movement that boosts flexibility and strengthens your posture. Here's a step-by-step guide on how to perform hip hinge in the right way. Tap to check!

UNDERSTAND THE MOVEMENT

A hip hinge is where you hinge from the hips, maintaining a neutral spine. This is important for increasing flexibility in the hamstrings and lower back.

ALIGN YOUR SPINE

Neutrally aligning the spine during the hip hinge is essential. Do not round your back which puts stress and strain on your spine; keeping a neutral spine is key for an effective posterior chain stretch.

KNEES BENT

Throughout the hip hinge, we keep a small bend in our knees (never lock out). But don't allow those knees to jump too far forward, focus on the hips and you wont hurt your knee.

PUSH YOUR HIPS

To execute an effective hip hinge, you must throw your hips back (straight back and down does not count). By bending over and reaching your hands higher and higher above your head, this will give you more flexibility in hip flexors as well as hamstrings.

USE A MIRROR

Use a mirror to make sure you are hinging correctly. You need to avoid this in every lift as always — open your chest, keep shoulders back and let hips move with the movement.

ADD WEIGHTS

Once they have done this, add weights such as dumbbells or a kettlebell to increase the strength in the hips and enhance mobility.

STUDY

According to the National Institutes Of Health (NIH) the hip hinge is a simple yet powerful exercise that enhances flexibility, particularly in the hips and hamstrings.

Conclusion

Consistent practice of the hip hinge will elevate your flexibility, strength, and posture. Consult your fitness trainer for personalised advice.