How To Correctly Do A Hip-Hinge with Coach Rob
What Is a Hip Hinge?
With Coach Rob
A hip hinge is a movement where you bend at the hips while keeping a neutral spine and a slight bend in the knees.
The motion comes from the hips—not the lower back.
Step-by-Step Hip Hinge Breakdown
Starting Position
Feet about hip-width apart
Soft bend in the knees
Core engaged, chest tall
The Hinge
Push your hips back like you’re reaching for a wall behind you
Keep your spine neutral—no rounding or over-arching
Upper body naturally leans forward as hips move back
Weight Distribution
Keep pressure through your heels and midfoot
You should feel tension in the hamstrings
Return to Standing
Drive the hips forward
Squeeze the glutes at the top
Finish tall and controlled
Common Mistakes to Avoid
Rounding the lower back
Turning it into a squat by bending the knees too much
Shifting weight onto the toes
Practice & Progression
Start with bodyweight hip hinges to learn the pattern.
Progress to:
A dowel or broomstick for feedback
Light dumbbells or kettlebells
Eventually, barbell deadlifts and heavier variations
Good movement always comes before heavy weight.
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If this video helped you, give it a thumbs up, subscribe, and let me know in the comments what movement you want broken down next.
Stay strong.
Train smart.
— Coach Rob