How to Do Hinge Hips Properly
If you want to get rid of that uncomfortable back and weak hips, try using the hinge button. Here’s how it helps!
Back pain is a common problem for people, and exercise can help solve it! Hip hinges are one of the best exercises you can try. This simple exercise is the secret to building a strong core, a toned back, and a better body. It’s an exercise that targets the posterior chain, which consists of the back, hamstrings, and glutes. This exercise also uses your abdominals, or core, to help with movement. When you lean back on your hips, your spine stays centered and the bending occurs directly at your hips, which can help improve your posture and strengthen your core. Here’s how to do push-ups correctly to reduce back pain and build your glutes.
What is the hip hinge?
A simple movement pattern that involves hinging while keeping the mid-back engaged. It’s a foundational exercise and part of many exercises, like the deadlift and kettlebell swing. Mastering the hinge is important for building strength and balance and reducing back pain.
A study published in the journal Physical Therapy Rehabilitation Science shows that hip hinge exercises are beneficial for improving hamstring flexibility, pelvic alignment, and dynamic balance. However, you should check whether it is suitable for you.
How to do a hip hinge?
This is a complete guide on how to do this exercise correctly, as explained by experts. You can try different or more versions:
- Stand with your feet hip-width apart and bend your knees slightly.
- Engage your core and push your hips back as you straighten your spine. Feel a rope pulling your waist back.
- Keep your chest and shoulders back.
- Your body should move forward, but your back should remain arched (but don’t cross it).
- Inhale until your body is almost parallel to the floor or until you can feel your glutes. Do not arch your lower back.
- Return your hips to the starting position.
- While standing, press your butt.
- Do at least 3 sets of 12 reps.
Benefits of the Hip Hinge
The hip hinge exercise is an important movement pattern that provides many benefits to your body. Here are the benefits:
1. Strengthen the muscles
It mainly works the lower body muscles such as the glutes, hamstrings and back. Regular exercise can strengthen these muscles and improve your posture. In addition, your core muscles are constantly braced to protect the spine during the hinge, thus increasing overall core strength.
2. Injury prevention
The hinge mechanism effectively reduces back strain by engaging the muscles correctly. Strengthening the posterior chain can help reduce the risk of back problems. A study published in the Journal of Sensors found that hip joint exercise can help correct abnormalities in the body and improve overall well-being.
3. Boosts athletic performance
According to research published in the Journal of Sensors, specializing in the hinge will allow you to easily perform exercises such as deadlifts, kettlebell swings and Olympic lifts. It can also increase athletic performance. Activating different muscle groups in a joint improves balance and coordination.
4. Improved mobility
Regular hip exercises can improve hip flexibility and mobility. They simulate activities such as picking things up from the floor or getting up from a chair. Strengthening the muscles used in this movement can make daily activities easier.
Common Mistakes to Avoid When Doing the Hip Hinge
Be aware of these mistakes, according to experts, so you can avoid them, make things easier, and reduce your risk of injury:
1. Not engaging your core
This exercise requires you to engage your core muscles throughout the movement. If these muscles are relaxed, the hips will collapse when they hinge, causing the lower back to sag. This will cause back pain.
2. Using the lower back to hinge
It is a mistake to hinge or bend from the bottom instead of starting from the hips. Using a wall as a guide can help reduce or eliminate excessive lumbar curvature.
Something to remember!
If you have lower back pain while doing this exercise, stop and test your strength. You may need to adjust or reduce the distance between your hinges. If pain occurs, stop the exercise and consult your doctor or physical therapist before continuing.