The hinge movement is one of the most important movements for long-term performance and functionality for everyone. You may not realize it, but we hinge all the time in our daily lives – from pulling up our pants to jumping over a puddle. In terms of functional exercise, things like a deadlift and a kettle bell swing both use the hinge movement. 


By properly training the hip hinge movement not only can you strengthen your lower back, hamstrings and glutes but you can also decrease the likelihood of lower back injuries.  When performing the hinge, focus should be on maintaining a stiff neutral spine which will engage the posterior chain, which are the glutes, hamstrings and lower back.  As you build strength in these areas, you’ll notice better stability and power from your both your hips and legs. And let’s be honest, who doesn’t want great looking booty? 


Need some help shaping your hinge? Try this deadlift with dumbbells to get the feel for the movement (and reap the benefits!).



  • Keep your hips back
  • Shift your center of gravity over your toes
  • Maintain a flat back and activate it first
  • Pull shoulder blades back
  • Hinge at the hips
  • Feel the stretch in the hamstrings
  • Keep arms parallel to your legs


hinge dont  DON’T:

  • Round your shoulders
  • Round the back
  • Move your knees much