Exercise Videos
Glutes
Hip Hinge
By FITTR
0 min read
PT0S
30 Jan 2021
2021-01-30T20:33:44.000Z
Preparation
This exercise works the gluteus maximus, hamstrings, erector spinae (low back), adductors, and quadriceps muscles. Stand with your feet slightly more than shoulder-width apart, toes pointed slightly outward. Place the dowel or PVC pipe vertically on your back. Grasp one end with your right hand in the natural curve of your neck and the other end with your left hand in the small of your back. Make sure the dowel is touching the back of your head, your upper back, and the area where your low back meets your butt (sacrum).
Method
Step 1
Shift your weight to your heels and push your hips back backwards and bend your torso
Step 2
To get a better idea of how to do this, think about sticking your butt out behind you
Step 3
As you hinge, the dowel should not lose contact with those three points
Step 4
Lower your torso until it’s midway between vertical and parallel to the floor
Step 5
Keep a slight bend in your knees during the downward and upward phase
Step 6
Reverse the movement by contracting your glutes and pushing your hips forward to return to the starting position
Step 7
Repeat for the desired number of reps.
