Nailing this movement pattern can help ensure your workouts are safe and effective.
Here, learn how to do the hip hinge correctly every single time.
(Thanks, office jobs and commutes!)
Stocksy.
So, what does a proper hip hinge look like, and why does it matter anyway?
In doing so, youll maintain the flat back thats crucial to preventing injury and discomfort.
A.Stand with feet shoulder-width apart, knees slightly bent, and arms at sides.
Hold a broomstick behind mid-back and cradle the stick with elbows, bent at 90-degree angles, at sides.
Draw shoulders down and back.
C.Continue hinging at hips to lower torso toward the ground until there’s a stretch in hamstrings.
Then, push through heels, drive hips forward, and straighten legs to return to standing.
Youre hinging forward slightly, which really activates the backs of your legs.
The movement pattern is particularly important in the gym.
Once you turn the exercise into a squat, those quads those anterior muscles light up, says Froelich.
And this added pressure can lead to pain and potential injuries down the road, she adds.
Once those shoulders start to come forward, that’s when theres a potential for injury on the back.
Your gaze also matters.
And so that’s really important to maintain at least a slight bend in your knees.
Need help visualizing this movement pattern?
Watch Froelich demonstrate the technique play out in real time below.
Your first course of action?
Improving your hip mobility, says Froelich.
If youre lacking in that department, you wont be able to hinge as much or as easily.
Incorporatinghip mobility exercisessuch as 90-90 stretches, fire hydrants, and hip thrusts into your routine can also help.
Then, prioritizestrengthening your lower back muscles, suggests Froelich.
