Hip Hinge



This exercise teaches the proper technique for bending and picking up a weight or object from the floor.

Set up

Begin standing with your feet slightly wider than hip-width apart. Make sure your shoulders are stacked directly over your hips.


Bend your knees slightly. Then draw in your abdominal muscles and keep your back straight as you hinge forward at the hips. Keep your weight in your heels as you lower your chest towards the floor. Think about moving your hips backwards towards the wall behind. Then bring the hips forward to return to standing. Repeat.


  • Do not round your back. Your spine should stay neutral as you hinge at the hips.
  • Keep your abdominal muscles drawn in so that you don’t flare your ribs or arch your back.
  • Your hands can be in front of you, on your hips, behind your head, or wherever feels most comfortable.
  • Squeeze the glutes as you return to the standing position.
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