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Basic daily human movements, such as picking up an object from the ground, require a complex pattern of muscle activation and relaxation. But over the years of science, research and just performing the movement, we have put together a pattern that is safe to perform – the hip-hinge. However, there are plenty of benefits through deliberately training this movement. 

1.) Shoulder-packing for better posture.

  • Performing a proper hip-hinge requires the humerus (upper arm) to be stable and solid in place inside the shoulder joint. This movement requires the small muscles and upper back to perform their specialized function, pulling the shoulders back and creating a better posture.

2.) Stronger lower back for “prehab”.

  • A proper hip-hinge requires the rotation of the upper body around the hip-joint. By adding external resistance in the movement, the quadratus lumborum (lower back muscles) activates to counteract and overcome the force of the resistance. With a stronger lower back, injury rates generally decrease in sports and daily living.

3.) Mastery of athletic movements.

  • Many sports require the athlete to be comfortable in the “athletic position” – the bottom phase of the hip-hinge. With the hip-hinging movement, athletes can get strong in this position and increase their performance.

4.) Maximizing calories burnt

  • Performing the hip-hinge requires an array of muscles ranging from the hamstrings, the glutes, the lower and upper back, and arms. With all these muscles working in synchrony, you get the most bang-for-your-buck in terms of caloric expenditure when performing the hip-hinge for fat loss.
  • Because hinging at the hip puts the gluteus maximus (the biggest part of the bum) into a stretch. Once you move the external resistance, the glutes contract, providing a mechanical stress. Performing the hip-hinge is a great way to build the gluteus muscles, giving you a nice booty.

It is now clear why everyone, no matter what training goals, should perform the hip-hinge. It’s one of the best bang-for-your-buck movements on the market and has numerous of variations in case you get bored of the same exercise. So go pick up something heavy off the floor and put it back down!

How To Hip Hinge Like A Pro

1.) Stand tall with your shoulders peeled back and your abs tight as if someone was about to punch you.

2.) Keep your torso stiff and tilt your hips backwards as if you’re taking a bow. 

3.) Continue the bow until you feel a stretch in your hamstrings.

4.) Once you feel the stretch in your hamstrings, slightly bend the knees while keeping the torso down. 

5.) Reverse the procedure on the way back to neutral position. 

This post is written by personal trainer, Marco Ng.



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