How deep should I go during a hip hinge?

Lower the weight only as far as you can maintain a flat back and feel a stretch in your hamstrings. For most, this is between the knee and mid-shin.

Is the hip hinge the same as a deadlift?

The hip hinge is the movement pattern used in a deadlift, but it emphasizes the horizontal shift of the pelvis rather than the vertical pull from the floor.

Why do I feel this in my lower back?

Lower back strain often occurs when the abdominal muscles are not engaged or the spine rounds, which shifts the load away from the hamstrings and onto the vertebrae.

Should my legs stay perfectly straight?

No, your knees should have a slight bend to unlock the joints, but they should remain static rather than bending further as you lower the weight.

How to Master the Hip Hinge: Form, Muscles, and Safety

Learn the correct hip hinge technique with a barbell to build stronger hamstrings and glutes while improving your lifting mechanics and back health.

How to Perform

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

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

Primary movers

Hamstrings

Stabilizers

Glutes
Erector Spinae
Adductors
Forearms

Related Guides

Hamstrings · Legs