The Complete Guide to Hinge Exercises

Hinge exercises primarily target the posterior chain, including the hamstrings, glutes, and lower back. They are crucial for building strength and stability in the lower body.

Equipment Needed

• None or a resistance band for added resistance.

Video Demonstration

General Form Cues

• Starting Position:

  • Stand with feet hip-width apart, slightly bend your knees.
  • Hinge at your hips, pushing your butt back while keeping your chest up.
  • Avoid: Rounding your back or letting your knees collapse inward.

• Hinge Phase:

  • Lower your torso while keeping your back straight until you feel a stretch in your hamstrings.
  • Avoid: Overextending your back or dropping your chest too low.

• Returning Phase:

  • Drive through your heels to return to the starting position, squeezing your glutes at the top.
  • Avoid: Using your lower back to lift; focus on your glutes and hamstrings.

Hinge Exercises Beginner Progressions:

• Bodyweight Good Mornings: Stand with feet hip-width apart and hinge at the hips with hands behind your head to build hamstring flexibility and strength.
• Single-Leg Deadlifts: Perform the hinge movement on one leg, increasing balance and stability requirements. This video shows a dumbell, but it can be done without a dumbell as well.

Hinge Exercises Advanced Progressions:

• Nordic Curls: An excellent exercise for building hamstring strength, performed by kneeling and lowering your body to the ground, using your hamstrings to control the descent. You can anchor your feet under any sturdy surface
• Nordic Curl Negatives: Focuses on the eccentric phase of the Nordic Curl, where you lower your body as slowly as possible to build strength in the hamstrings.
• Barbell Deadlifts: Considered the best option if you have equipment available, as they allow for greater load and muscle engagement compared to bodyweight exercises. Use a barbell or dumbbells to increase resistance, enhancing strength development.