The hip hinge is the foundational movement pattern for all posterior chain exercises — deadlifts, kettlebell swings, good mornings, and more. Learning to hinge properly is critical for hamstring health, lower back protection, and athletic performance.

Setup

  1. Stand with feet hip-width apart, holding a kettlebell or dumbbell at waist level (or hands on hips for bodyweight).
  2. Soften the knees slightly (about 15–20 degrees of bend) and maintain this angle throughout.
  3. Push your hips straight back as if closing a car door with your butt, letting the torso hinge forward.
  4. Lower until you feel a strong stretch in the hamstrings (typically when the torso is between 45 and 90 degrees).
  5. Drive the hips forward to return to standing, squeezing the glutes at the top.
  6. Perform 8–12 reps.

Coaching Cues

What to feel:

  • A stretch and tension in the hamstrings as you hinge forward
  • Glutes powering the return to standing
  • A flat, neutral back throughout the entire movement

Common mistakes:

  • Bending at the knees too much (turning it into a squat) — the movement is at the hips
  • Rounding the lower back — keep the chest proud and shoulders retracted
  • Not hinging deep enough — you should feel the hamstrings load

Programming

Parameter Recommendation
Reps 8–12
Sets 2–3
Frequency 3–4 times per week
When to do it Hamstring rehab routine, lower body focus

Progressions

  1. Beginner: Bodyweight or dowel-only hinge, focus on pattern.
  2. Intermediate: Kettlebell or dumbbell Romanian deadlift (RDL).
  3. Advanced: Single-leg RDL or barbell RDL with progressive loading.