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Hamstrings

Hip Hinge

The Hip Hinge is a strength exercise with no equipment for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.

Level: BeginnerEquipment: BodyweightMulti-joint (compound)

How to do it

  1. Stand with the feet hip-width and the hands on the front of your hips.
  2. Unlock the knees slightly.
  3. Push the hips straight back as if reaching for a wall behind you, letting the torso lean forward.
  4. Stop when you feel a stretch in the hamstrings with the back still flat.
  5. Drive the hips forward and squeeze the glutes to stand tall.

Tips

  • Hold a stick along your back touching the head, upper back and tailbone to check a flat spine.
  • Keep the shins nearly vertical throughout.

Common mistakes

  • Bending the knees and dropping into a squat.
  • Bending over at the waist instead of pushing the hips back.
  • Lifting the chin up to look forward.

Muscles worked by the Hip Hinge

  • Gluteus maximus Primary22%
  • Hamstrings (biceps femoris) Primary22%
  • Hamstrings (semitendinosus/-membranosus) Primary18%
  • Spinal erectors (lower back) Secondary14%
  • Adductors Secondary8%
  • Forearm flexors Minor5%
  • Upper traps Minor3%
  • Lats (upper) Stabilizer3%
  • Quads (vastus lateralis) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.

Hip Hinge alternatives

Different equipment

Make it harder

Frequently asked questions

What muscles does the Hip Hinge work?

Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.

Is the Hip Hinge good for beginners?

Yes. The Hip Hinge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Hip Hinge?

For example the Band Romanian Deadlift, Cable Romanian Deadlift and Dumbbell Romanian Deadlift. They train mostly the same muscles, some with different equipment.

How do you make the Hip Hinge harder?

Add weight or reps, or move on to the Cable Romanian Deadlift and Dumbbell Romanian Deadlift.

Sources

  • Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
  • Vigotsky et al. 2015, PeerJ 3:e708 (good morning)

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