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How do you bend at the hips?

Published in Movement Mechanics 4 mins read

To bend effectively at the hips, particularly when performing movements like lifting or bending forward, the correct technique is known as the hip hinge. This fundamental movement prioritizes moving from your hip joints while maintaining a stable, neutral spine.

Understanding the Hip Hinge

The hip hinge is a crucial movement pattern that allows you to bend forward by primarily pushing your hips backward, engaging your glutes and hamstrings, rather than bending or rounding your lower back. Mastering this technique is essential for spinal health, injury prevention, and optimizing strength in various activities, from picking up objects to performing exercises like deadlifts or good mornings.

Step-by-Step Guide to the Hip Hinge

To execute a proper hip hinge, follow these steps, ensuring controlled movement and proper alignment:

  1. Slight Knee Bend: Begin by standing with your feet hip-width apart. Unlock your knees by bending them slightly. This initial bend allows for greater hip mobility and prevents your knees from locking out, which can restrict proper hip movement.
  2. Maintain a Straight Back (Neutral Spine): This is critical. While bending forward, your back must remain straight from your hips to your shoulders. There should be no bending or rounding at the waist. Visualize a straight line from the back of your head down to your tailbone. Your spine should be in its natural, "neutral spine position," meaning its natural curves are preserved, neither excessively arched nor rounded. Aim to keep your spine as lengthened as possible.
  3. Initiate by Sticking Out Your Tailbone: The primary driver of the hip hinge is your hips moving backward. To achieve this, stick out your tailbone behind you as if you are trying to touch a wall behind you with your glutes. This action ensures that the movement originates from your hip joints.
  4. Bend Forward from the Hips: As your hips move backward, your torso will naturally tilt forward. Continue to bend forward from the hips, allowing your chest to come down towards the floor, but only as far as you can maintain the straight, neutral alignment of your back. Your weight should shift slightly towards your heels as your hips go back.

Why Master the Hip Hinge?

Mastering the hip hinge offers numerous benefits for your body and daily life:

  • Injury Prevention: By using your hips and glutes, you significantly reduce strain on your lower back, protecting it from injury during lifting or bending.
  • Strength and Power: The hip hinge is a powerful movement pattern that effectively engages and strengthens your posterior chain muscles—your glutes and hamstrings—which are vital for athletic performance and everyday movements.
  • Improved Posture: Regularly practicing the hip hinge reinforces good spinal alignment, contributing to better overall posture.
  • Functional Movement: It's a fundamental movement for countless daily activities, including picking up groceries, tying your shoes, or even sitting down and standing up correctly.

Practical Tips for Perfecting Your Hip Hinge

Feeling the hip hinge correctly can take practice. Here are some effective drills:

  • The Wall Drill: Stand a few inches away from a wall with your back to it. With slightly bent knees, try to push your hips backward to touch the wall without letting your shoulders or head touch first. This helps you feel the backward hip movement.
  • The Broomstick Drill: Hold a broomstick or PVC pipe vertically along your back, ensuring it touches your head, upper back (between your shoulder blades), and tailbone simultaneously. Perform the hip hinge while maintaining contact at all three points. If any point loses contact, you are likely rounding or arching your back excessively.
  • Focus on Hamstring Stretch: As you hinge, you should feel a stretch in your hamstrings. This indicates that your hips are moving correctly and your glutes are loading.

Key Elements of a Proper Hip Hinge

Element Description Avoid
Knees Slightly bent, unlocked Locking out, excessive squatting
Back Straight, neutral spine, lengthened Rounding, arching, bending at the waist
Initiation Hips move backward, tailbone sticks out Bending from the upper back or waist
Movement Torso tilts forward as a single unit with hips Upper body collapsing, squatting too low
Feel Stretch in hamstrings, glutes engaged Strain or discomfort in the lower back

By consistently applying these principles, you can master the hip hinge, transforming how you bend and protecting your spine. For more information on maintaining a healthy back, consider exploring resources on spinal health and proper lifting techniques.