The hip hinge is not an exercise to increase strength or build flexibility. It is an exercise to activate our hips to flex. When I watch people bend over to lift up a box, change a baby or to brush their teeth one of the most common errors in movement that I see is that they bend at their lower back rather than at their hips. There may be a number or reasons why this is occurring but one possible reason is poor motor control.
The hip hinge exercise, with a broom stick is a great method to help improve the ability to use the hips. Being able to move better at the hips means less strain on the lower back and on the knees. For athletes, it will help improve their squats and deadlifts. The gluteal muscles are powerful muscles, not using these muscles can seriously limit your athletic ability or your ability to perform your job if you have a job that involves heavy lifting.
How to Perform the Hip Hinge
Get a broom stick from your closet or a hockey stick and place it behind your back. One hand holds the stick at the lower back and the other hand holds the stick at the neck. The back of the head, mid spine, and sacrum should be in contact with the stick. Then unlock your knees and push your buttocks backwards to allow you to bend forward. The knees are allowed to bend but not so much that it becomes a squat; no greater than approximately 20 to 30 degrees. As this is performed the mid back will extend and lose contact with the stick; this is desirable. What you should not see is the neck or sacrum lose contact with the stick. If you are performing this correctly you should feel as though you can wiggle your toes without falling.
Give this activity a try before working performing squats, deadlifts or kettlebell swings.
Are you able to perform this exercise? Are you having troubles with it?
Dr Notley
Chiropractor/Athletic Therapist in Winnipeg since 2000
Originally posted on May 17, 2022 @ 4:36 pm