Do you want to protect your lower back, reduce your risk of injury, and move more efficiently in everyday life? Or maybe you’re currently dealing with back pain and looking for safe, effective ways to ease it?
One of the best places to start is by learning the hip hinge, a fundamental movement pattern that’s essential for lifting safely, maintaining a healthy spine, and building strength through your hips and core.
In the video below, I walk you through 7 practical tips to help you master the hip hinge, so you can start using it with confidence in your workouts and daily activities.
What You’ll Learn:
This isn’t just a technique for the gym. Once you’ve got it down, you’ll start to notice how useful it is when:
Related: 4 simple moves to reduce lower back pain
One of the best places to start is by learning the hip hinge, a fundamental movement pattern that’s essential for lifting safely, maintaining a healthy spine, and building strength through your hips and core.
In the video below, I walk you through 7 practical tips to help you master the hip hinge, so you can start using it with confidence in your workouts and daily activities.
What You’ll Learn:
- What the hip hinge is—and why it matters
- How to use a stick to check your spine alignment
- The “butt tap” drill to help nail your technique
- Why keeping “soft knees” is key
- When and where to use the hip hinge in real life
- Plus more
This isn’t just a technique for the gym. Once you’ve got it down, you’ll start to notice how useful it is when:
- Bending down to pick things up
- Getting your kids out of the car
- Lifting at work
- Putting things into the oven or dishwasher
- Even leaning forward at your desk
Related: 4 simple moves to reduce lower back pain
Why the hip hinge matters for back health
The hip hinge teaches you how to move from your hips rather than your lower back. This helps reduce unnecessary strain on your spine, and is something that’s especially important if you’ve had back pain or spend long hours sitting.
It’s a movement pattern I teach to many of the people I see in practice, because once you understand it, you can apply it to all sorts of daily tasks. It’s one of the simplest ways to protect your spine and move smarter. I have always been a big supporter of prevention rather than cure.
It’s a movement pattern I teach to many of the people I see in practice, because once you understand it, you can apply it to all sorts of daily tasks. It’s one of the simplest ways to protect your spine and move smarter. I have always been a big supporter of prevention rather than cure.
Bonus hip hinge tip
You can even use the hip hinge while sitting at your desk. By leaning forward from your hips rather than rounding your back, you’ll reduce tension and keep your posture in check—even during long workdays.
Of course you don't need to stay perfectly straight all day, but practicing this movement, and doing it regularly can make a big difference.
P.S. Make sure you get your regular movement breaks in as well.
Related: 4 tips to manage a sore lower back when sitting at work
Of course you don't need to stay perfectly straight all day, but practicing this movement, and doing it regularly can make a big difference.
P.S. Make sure you get your regular movement breaks in as well.
Related: 4 tips to manage a sore lower back when sitting at work
Next steps to take
Watch the Video by clicking on the image below, and give the drills a try. Your back will thank you for it!
If you are struggling with the hip hinge movement, make sure you ask for help when you are in the practice next or your trainer at the gym. Also, if you are suffering from an injury, and the hip hinge is not helping, chiropractic care could be an option for you, so contact us here to find out more or book on line here.
If you are struggling with the hip hinge movement, make sure you ask for help when you are in the practice next or your trainer at the gym. Also, if you are suffering from an injury, and the hip hinge is not helping, chiropractic care could be an option for you, so contact us here to find out more or book on line here.
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