Skip to content
Exercise Library

How to Do a Hip Hinge

In short

The hip hinge is the basic skill of bending forward from the hips while keeping your back flat. It is the foundation of deadlifts, kettlebell swings and safe everyday lifting. We teach it before any loaded lift, because it protects your back for life.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
Book a form check Book an Assessment

The hip hinge is less an exercise than a skill your back depends on. Every time you bend to pick something up, you either hinge at the hips or round your spine, and one of those is far kinder to your back.

No equipment is needed to learn it, just a broomstick or your own hands, so it fits any home or our Putra Heights centre. Master this and deadlifts, swings and daily bending all fall into place safely.

What it trains and who it suits

The hinge teaches the hamstrings and glutes to drive movement while the back stays neutral and strong. It suits everyone, but especially desk workers and anyone with a history of back niggles.

It is not about lifting heavy at first; it is about grooving a pattern you will reuse in dozens of stronger exercises.

Step-by-step cues

  1. Stand tall, feet hip-width, hands on the front of your hips
  2. Soften your knees slightly without squatting
  3. Push your hips back as if closing a car door with your bum
  4. Keep your back flat and let your chest travel toward the floor
  5. Squeeze your glutes to stand tall and repeat

Common mistakes and quick fixes

  • Bending the knees like a squat, think hips back, not down
  • Rounding the back, a broomstick along the spine should stay in contact
  • Not going back far enough, reach the hips toward the wall behind you
  • Overarching the low back, brace the core and keep ribs down

Regressions, progressions and when to stop

Too hard? Practise hinging back to lightly tap a wall behind you. Too easy? Add a dowel or light weight and progress to RDLs. At home a broomstick is the perfect teacher; at our centre we build straight into loaded hinges.

  • Stop if you feel sharp back pain rather than a hamstring stretch
  • See a professional if bending forward regularly triggers pain

Frequently Asked Questions

What is the difference between a hinge and a squat?+

A squat bends the knees and drops the hips down; a hinge pushes the hips back with minimal knee bend. The hinge stretches the hamstrings; the squat works the quads more.

Why does the hip hinge matter so much?+

It is the pattern behind safe lifting. Learning to hinge instead of rounding your spine protects your back every time you pick something up, at the gym or at home.

How do I know I am doing it right?+

Hold a broomstick against your head, upper back and tailbone. If all three stay in contact as you hinge, your spine is neutral and you are doing it correctly.

Can I practise this daily?+

Yes. It is a skill, so frequent light practice helps. A few sets with a broomstick most days will make loaded lifts far safer and stronger.

Related pages

Exercise Library

Ankle Mobility Drill

The ankle mobility drill, often a knee-to-wall movement, improves how far your knee can travel forward over your foot. Better ankle range helps you squat deeper, lunge comfortably and protect your knees. It needs no equipment and is a quick daily win for lower-body movement.

Exercise Library

Assisted Pull-Up

The assisted pull-up uses a resistance band or machine to reduce how much bodyweight you lift, so you can practise the full pull-up movement. It bridges the gap to your first unassisted rep by letting you train the exact pattern with steadily less help.

Exercise Library

Band Pull-Apart

The band pull-apart has you stretch a resistance band across your chest by squeezing your shoulder blades. It strengthens the upper back and rear shoulders, muscles that improve posture and shoulder health. It is simple, low-risk, and perfect between other exercises.

Exercise Library

Battle Ropes

Battle ropes have you whip two heavy ropes to create waves, driving your heart rate up while working your arms, shoulders and core. They deliver intense cardio with little joint impact, are easy to scale, and are a fun way to build upper-body stamina.

Exercise Library

Bear Crawl

The bear crawl has you move on your hands and feet with your knees just off the floor. It builds full-body strength, core stability and coordination in one move, needs no equipment, and doubles as a challenging warm-up or conditioning drill for any level.

Exercise Library

Bench Press

The bench press has you lie on a bench and press a barbell from your chest. It is the benchmark for upper-body pushing strength, loading the chest, shoulders and triceps heavily. With good setup and a spotter, it is a safe and highly effective strength lift.

Ready to start?

Train at our Putra Heights centre, your home, or your condo gym

Enquire on WhatsApp Book an Assessment
WhatsApp Book an Assessment