The Hip Hinge

Foundational Movement #3

The hip hinge is a fundamental movement pattern that involves flexion of the hips while maintaining a neutral spine. It's a key component of various activities, including lifting objects from the ground, performing deadlifts, and even bending over to tie your shoes. Here's a breakdown of the biomechanics of the hip hinge:

Starting Position: Begin in a standing position with your feet hip-width apart. The spine is in a neutral alignment, maintaining the natural curves of the lower back, mid-back, and neck. Engage the core muscles to stabilize the spine.

Initiation: To initiate the hip hinge, slightly bend your knees and shift your hips backward while maintaining the neutral spine. This movement begins at the hips, not the knees.

Hip Flexion: Continue to push your hips backward as you lower your torso. Your hips act as a hinge, and your upper body tilts forward. The knees may bend slightly, but the primary movement should come from the hips.

Spine Alignment: Throughout the movement, focus on maintaining a neutral spine. Avoid excessive rounding (flexion) of the lower back, which can lead to increased stress on the lumbar discs.

Depth: Lower your torso until you feel a gentle stretch in your hamstrings. The range of motion will vary based on your flexibility and the specific exercise you're performing.

Ascent Phase: To return to the starting position, engage your hip extensor muscles, including the glutes and hamstrings, to extend the hips. The spine remains neutral as you reverse the movement.

Breathing: Coordinate your breathing by inhaling as you initiate the hinge and exhaling as you return to the starting position. This can help stabilize the core and support the spine.

In Depth Movement Overview

Starting Position

• 3-points of contact through feet
• Even weight through both feet
• STJ neutral (natural arch position without pronation or supination)
• Patella stacked in line with 2nd/3rd toes below and ASIS above
• Knees slightly bent (not hyperextended)
• Pelvis neutral (slight anterior tilt, no paraspinal tone, light TrA hold)
  

Movement

• Hips shift backward
• Weight translates into heels
• Maintain ankle, knee, hip alignment
• Maintain neutral spine and spinal curves