If you are into gyming, exercising and fitness, you might have certainly heard about hip hinge. But, do you know what exactly it is?

A beginner, planning to go ahead with hip hinge exercises for the very first time must keep few things in mind, such as the ones mentioned below -

What Is a Hip Hinge Exercise?

A popular butt and hip exercise, hip hinge targets the posterior chain, which includes the hamstrings, glutes, and lower back. To help you assist in the movement, this exercise basically relies on your abdominal muscles or core.

Your spine stays neutral when you begin hinging at the hips. Here, you must keep in mind that the bend should occur at your hips in the right manner. In case, the bending or hinging is done by your lower back, it will cause pain. So, do it very carefully.

How To Do It Right?

As mentioned above, the exercise may result in pain if done wrong. Hence, you should be very careful, while attempting this exercise. You should know how to do it right.

Stand straight with your abs tight and shoulders peeled back.
Tilt your hips backwards keeping your torso stiff.
Continue tilting and the moment you experience a stretch in your hamstrings, stop right there.
Now, bend the knees slightly.
When you go back to the neutral position, reverse the procedure.

Following the procedure carefully will help you perform the exercise in the right manner and gain the desired benefits.

Benefits Of Hip Hinge Exercises

Apart from fitness, hip hinge helps you perform everyday tasks in your life, such as picking things up and bending over. It is also a crucial part of multiple strength training movements, for example, straight-leg dumbbell deadlift, power clean, hyperextension, and kettlebell swing.

Other benefits include the following -

Help with footwork
Improves posterior chain strength
Achieve optimal shin angles
Controlled landing mechanics

This clearly shows how the hip hinge helps fitness and everyday living. so, if you include hip hinge in your fitness regime, you can certainly experience major improvement in your health and fitness.

Mistakes To Avoid

While performing hip hinge exercises, there are certain mistakes that you must avoid. Some of them are mentioned below -

Considering squat and hip hinge to be the exact same exercise
Using the lower back for hinging or bending
Letting the dowel lose contact with your body
Not using your core muscles

Do keep these points in mind, before performing hip hinge exercises for the very first time.

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