Exercise Videos

Glutes

Hip Hinge

0 min read

30 Jan 2021

https://img.youtube.com/vi/gHASRYzwV1A/0.jpg

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.

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