#4: Hinge Please—Save Your Back, Use Your Butt
The hip hinge is one of the most powerful, yet misunderstood movement patterns. Unlike a squat, which involves bending at the knees and hips, the hip hinge focuses on driving movement from the hips, with minimal knee bend. It’s a foundational skill for lifting, bending, and preventing lower back injury—making it essential for athletes, weekend warriors, and rehab clients alike.
This pattern targets the posterior chain, including:
Gluteus maximus (your strongest hip extensor)
Hamstrings (back of your thighs)
Erector spinae (low back muscles)
Core stabilizers to maintain spinal alignment
Lats and trapezius (in loaded versions like deadlifts)
Mastering the hip hinge builds strength, protects your spine, and helps prevent compensations that lead to pain or injury. In physical therapy, it’s often used to retrain patients after back injury or surgery and to promote safe movement strategies for lifting, bending, and everyday activities like gardening, picking up kids, or unloading groceries.
Here are five effective hip hinge exercises to improve strength and control:
Hip Hinge Drill with Dowel – Teaches proper mechanics using a stick along the spine to cue alignment.
Romanian Deadlifts (RDLs) – Great for strengthening the hamstrings and glutes with controlled load.
Kettlebell Swings – A dynamic hinge that trains explosive hip extension and conditioning.
Good Mornings – A barbell or band-based hinge that emphasizes control and mobility.
Single-Leg Deadlifts – Improves balance, posterior chain strength, and hip stability.
At Local Point Physical Therapy, we often use hip hinge training to reduce back pain, improve lifting form, and build confidence in daily activities. Whether you’re recovering from an injury or looking to boost performance, learning how to hinge properly is one of the smartest things you can do for your body.
Disclaimer:
This blog is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Reading this post does not establish a physical therapist-patient relationship with Local Point Physical Therapy or Dr. Christine Kornegay, DPT. Please consult your own healthcare provider or a licensed physical therapist for personalized evaluation and recommendations before beginning any new exercise or rehabilitation program.