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The hip hinge is an excellent exercise to transition into more functional movements like squatting, deadlifting, or picking anything up from the ground. It targets the posterior chain, or the muscles on the backside of the body which include the glutes, hamstrings, and erecter spinae (low back).

Activating these muscles helps to re-groove movement patterns so the risk of injury decreases when performing anything that requires a squat to pick something up or put something down.

The abdominal muscles also assist and ultimately add needed core stability with the hip hinge. When performing the hip hinge, the spine should stay in a neutral position with the movement coming from the hips. It may seem difficult to perform at first, but with practice and repetition, it’ll become a skill that can be used in daily life. 

Hinging with the hips instead of bending with the back will reduce injuries in the short and long term, especially to the low back. Other benefits such as improved core strength, balance, and range of motion in the trunk and hips can also be seen with the hip hinge!

Ryan Donahue

Ryan Donahue


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