Fitorex

Bodyweight Hip Hinge

Teaches the hip hinge pattern with no load: the base for a safe deadlift and RDL.

  • Compound
  • Bodyweight
  • Beginner

How to do it

  • Hands on your hips, push your glutes back
  • Knees slightly bent, neutral back
  • Squeeze your glutes to return to upright

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

  • Rounding your back
  • Turning it into a squat

Muscles worked

Primary

  • Glutes
  • Hamstrings

Secondary

  • Erectors / lower back
  • Core / abs

Alternatives

PreviousKettlebell Windmill
Form animation: Bodyweight Hip Hinge
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Bodyweight
Level
Beginner
Pattern
Hip-dominant
Stimulus / fatigue
High
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