VARIATIONS
Kneeling Hip Hinge
A bodyweight hip-hinge drill performed from a tall kneeling position that teaches the hinge pattern by taking the knees and ankles out of the movement, so the glutes and hamstrings control it. Used for patterning and warm-ups rather than loading.
HOW TO DO IT
- Kneel on both knees on a mat, hip-width apart, torso upright.
- Brace the abs and set the ribs down so the lower back is neutral.
- Push the hips straight back toward your heels, leaning only from the hip joint.
- Continue until you feel a strong glute and hamstring stretch or the torso nears parallel.
- Drive the hips forward and squeeze the glutes to return to tall kneeling.
- Pause and squeeze at the top, then repeat for reps.
COMMON MISTAKES
- Rounding the lower back at the bottom instead of hinging at the hips.
- Bending at the waist and letting the chest collapse toward the floor.
- Rocking back onto the heels and shifting the whole body.
- Using momentum to snap upright instead of driving with the glutes.
TIPS
- Think of pushing the pelvis backward rather than bending the spine forward.
- Keep the shins and knees in contact with the floor; only the hips move.
- Keep the chin tucked and the neck in line with the spine as the torso lowers.
- Move slowly on the return and squeeze the glutes hard at the top.
SAFETY
- Kneel on a pad if the knees are sensitive.
- Keep the range within what your hamstrings allow to avoid straining the lower back.
DETAILS
- Muscles
- GlutesHamstrings
- Equipment
- Mat
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Body position
- Kneeling
SIMILAR EXERCISES
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Ratings
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