Let’s Get Lifty: The Art of Hip Hinging
Welcome back, strong friends, to another episode of our Let’s Get Lifty mini series here on Rooted in Wellness! Whether you’re lifting kettlebells like Thor’s hammer or just trying to survive laundry day without tweaking your back, today’s topic is for you. We’re diving deep (but safely) into the biomechanics of one of the most powerful, underappreciated movement patterns: the hip hinge.
So, what the heck is a hip hinge?
Think of it as your body's built-in way to bend forward like a boss—without making your spine scream for help. Instead of collapsing into a sloppy squat or rounding over like a wilted flower, the hip hinge lets you shift your hips back while keeping your spine stacked and safe.
In plain terms: it’s the move you use to pick up your gym bag, swing a kettlebell, or wrestle a rogue laundry basket off the floor. In fancier terms—it’s a movement superhero that powers up your glutes and hamstrings, and protects your precious lower back. 💪
A Peek Under the Hood (a.k.a. Biomechanics Time 🧠)
At its core (pun intended), the hip hinge is driven by your posterior chain—especially the glutes and hamstrings. The motion happens mostly at the hips, with just a smidge of movement in the knees and no flopping around in the spine.
Here’s how it works:
As your hips flex, your pelvis tilts forward and your torso lowers, all while your spine stays in a solid, neutral position.
Your core and spinal stabilizers (like the erector spinae and multifidus—fun names, right?) engage to hold that spine steady.
Your glutes and hammies control the descent (eccentric contraction) and then fire up (concentric contraction) to bring you back to standing.
Your knees can bend slightly, but they’re more like backup dancers in this routine—not the main act.
The big takeaway: proper hip hinging means less strain on your low back and knees, more power from your hips, and better lifting form overall.
Ready to Hinge Like a Pro? Try These Two Drills:
1. 🪵 Dowel Alignment Drill
Purpose: Helps you feel what a neutral spine actually feels like (spoiler alert: it’s not just “stand up straight”)
You’ll need: A dowel, broomstick, or PVC pipe
How to do it:
Stand tall, feet about hip-width.
Place the dowel along your spine with three contact points: back of the head, between the shoulder blades, and tailbone.
One hand holds it behind your neck, the other behind your low back.
Hinge by pushing your hips backward, keeping those three points of contact. If you lose one, your spine is doing something funky—reset and try again.
Return to standing by squeezing your glutes and driving the hips forward.
Coaching Cue: “Hips back, not chest down!”
2. 🧱 Wall + Foam Roll Feedback Drill
Purpose: Builds better awareness of your hip path and posture
You’ll need: A foam roller (or towel) + a clear patch of wall
How to do it:
Stand about 8–12 inches from the wall, holding the foam roller vertically in front of your thighs.
Start to hinge by sliding the roller down your legs, keeping light contact the whole time.
Push your hips back toward the wall until you just tap it with your glutes.
Feel a stretch in the hamstrings? You nailed it. Now, drive through your heels and squeeze the glutes to stand back up.
Coaching Cue: Pretend you're closing a drawer with your booty while zipping the foam roller down your legs.
Why This Matters
These drills aren’t just about form—they're about building awareness. When your brain and body start to connect on this movement, it becomes second nature. You'll move better, lift heavier, and feel stronger and safer. Once you master the hinge, you’ll be able to apply it to movements like:
Deadlifts
Kettlebell swings
Romanian deadlifts
Bending to pet your dog 57 times a day 🐶
A Friendly Reminder…
This blog is meant for educational purposes and should not replace medical advice. Always consult with a physician or physical therapist before starting a new exercise routine—especially if you’re managing pain or injury.
If you're struggling with hip or lower back pain, or if you’re ready to level up your movement game, let’s chat! Here at Roots Performance & Wellness, we’d love to help you move better and feel stronger.
Thanks for being here. Keep growing.
Stay grounded, stay rooted. 🌱
With love and glutes that don’t quit,
Dr. Rachel Wolinski, PT, DPT, Cert. DN
Roots Performance & Wellness