Lower back pain is a common problem among people, and exercising can help fix it! Hip hinge is one of the best exercises you can try. This simple exercise is the secret to developing a stronger core, contoured back, and better posture. It is an exercise that focuses on the posterior chain, which consists of the lower back, hamstrings, and glutes. This exercise also uses your core or abdominal muscles to aid in movement. When you hinge at the hips, your spine remains neutral, and the bend occurs directly at the hips which can help improve your posture and strengthen your muscles. Here’s how to do a hip hinge properly to ease back pain and improve your glutes.

What is hip hinge?

“It is a basic movement pattern that involves hinging at the hips while keeping the spine neutral. It is a core movement which is part of many workouts, including deadlifts and kettlebell swings. Mastering the hip hinge is essential for increasing strength, and balance, and alleviating lower back pain,” says fitness expert Bhavna Harchandrai.

A study published in the Physicial Therapy Rehabilation Science revealed that hip hinge exercises were highly effective in enhancing hamstring flexibility, pelvic alignment, and dynamic balance. However, you must check if it is good for you.

Hip hinge can reduce back pain. Image courtesy: Adobe Stock

How to do a hip hinge?

Here is a complete guide on how to do the basic version of this exercise correctly, as explained by the expert. You can try different or more advanced versions of it as well:

1. Stand with your feet hip-width apart and keep your knees slightly bent.

2. Engage your core and push your hips back while keeping your spine arched. Imagine there's a string pulling your hips backward.

3. Keep your chest up and your shoulders back.

4. Your torso should move forward, but your back should remain arched (not hyper arched, though)

5. Hinge until your torso is almost parallel to the ground or until you feel a stretch in your hamstrings. Do not round your lower back.

6. Drive your hips forward to return to the starting position.

7. Squeeze your glutes as you stand up straight.

8. Do at least 3 sets of 12 repetitions.

Benefits of hip hinge

The hip hinge exercise is an important movement pattern that provides numerous benefits to your body. Here are its potential benefits:

1. Strengthens muscles

It typically works the muscles in the back of your body, such as the glutes, hamstrings, and lower back. “Regular practice strengthens these muscles and improves your posture. Plus, to maintain a neutral spine during the hip hinge, your core muscles are constantly stimulated, leading to improved overall core strength,” explains the expert.

2. Prevents injury

Proper hip hinge technique reduces tension on the lower back by engaging the correct muscles. Strengthening the posterior chain can help lower the risk of back problems. Regular hip hinge exercises can also help to rectify postural abnormalities and improve overall alignment, found a study published in the Sensors Journal.

3. Boosts athletic performance

Mastering the hip hinge will make it easy for you to perform exercises such as deadlifts, kettlebell swings, and Olympic lifts, as per a study published in the Sensors Journal. It can also enhance athletic performance. Engaging various muscle groups in a coordinated fashion improves balance and coordination.

4. Improves mobility

“Regular hip hinge practice can improve hip flexibility and mobility. It simulates ordinary tasks such as picking up goods off the floor or getting out of a chair. Strengthening the muscles used in this movement can make regular tasks easier,” explains the expert.

Common mistakes to avoid while doing hip hinge

Be aware of these common mistakes so you can avoid them, making the move easier and lowering your chance of injury, as suggested by the expert:

1. Not engaging your core muscles

This workout asks you to use your core throughout the movement. If you relax these muscles, you risk settling your hips as you hinge, which might cause your lower back to drop. This might cause lower back pain.

Hip hinge is often confused with a squat. Image courtesy: Adobe Stock

2. Using the lower back to hinge

Bending or hinging with the lower back instead of starting from the hips is a common mistake. Using the wall as a guide can help to decrease or eliminate excessive waist bending.

Things to keep in mind!

If you experience back pain while performing this movement, stop and evaluate your form. You may need to adjust or decrease the distance you hinge at the hips. If the pain persists, stop the exercise and consult your doctor or a physical therapist before doing it again.

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