Legs
Hip hinge
The foundational movement for building powerful hamstrings and protecting the lower back through technical precision.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and grip the barbell just outside your thighs using an overhand grip.
Soften your knees slightly and pull your shoulder blades back to create a flat, rigid spine.
Initiate the movement by pushing your hips straight back toward the wall behind you while maintaining a vertical shin position.
Lower the barbell in a straight line close to your legs until you feel a deep stretch in the hamstrings, typically just below the knees.
Drive your hips forward by contracting your glutes to return to a standing position without leaning back at the top.
Keep your neck in a neutral position by gazing at a spot on the floor a few feet in front of you throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the descent
- Squatting the weight down by excessively bending the knees
- Allowing the barbell to drift away from the shins
- Overextending the lumbar spine at the top of the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.