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DRTRAIN YOUR HIP HINGE👇🏼
The HIP HINGE is a critical component to movement sequencing in forward bending. An efficient hinge allows the hip rotators and hamstrings to lengthen under contraction, doing the majority of the work, to allow the trunk to move towards the floor.
After a back injury, this motion can be inhibited due to fear, weakness, pain, or other reasons. It also be impacted after something like a hamstring strain/tendinopathy, hip labrum tears/glute pain, and even knee surgery (ACL, meniscus/replacement.)
⛓️ Pairing a hip hinge pattern with load (gravity to weights) can really maximize glute/hamstring strength. Think: deadlifts, good mornings, and the forward lean needed in an athletic single leg stance.
An athlete should be able to load into their hips to generate power necessary for linear acceleration and multiplanar movements/change of direction.
WHAT THIS DOES:
- EXTERNAL cues/feedback can improve performance and aid with learning. These cues focus on what the body is doing in relation environment around it.
“Keep the hip into the wall, stop bending the knees, and pull the weight away from the ground.”
📌HOW TO DO IT:
-walk feet ~1 ft or so from the wall
-lean the tailbone and sacrum into the wall
-bend one knee and rest the foot on the wall for contact
-keep the pressure thru the stance leg’s heel to midfoot (you can maintain full foot contact with the floor)
-keep the back mostly straight, bring the torso down
-maintain contact at the hips + wall as you lift yourself back up
Try it with a soft bend or less bend in the knee.
🌶️PROGRESS:
Increase challenge by holding one hip in flexion with both hands.
This will force you to use the stance leg, making the glutes and balance muscles to work harder.
👉🏼Ditch the wall when ready!
What’s your fave leg exercise?RDLs are mine😮💨
👉🏼 No deadlift or hip hinge will look exactly alike. Movement variability exists, bodies are unique, proper programming wins. Some low back rounding doesn’t automatically cause damage. Move with intention, train with purpose.
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#glutestrength #hiphinge
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