The ability to properly perform hip hinge exercises is a very important movement concept for any athlete, and every program needs to include a hinge exercise at some point. This is a hip dominant exercise and utilizes a combination of the glutes, hamstrings, quads, lower back, and core muscles. Not only will hip hinge exercises improve strength and power, but an inability to adequately perform this movement can lead to many other issues as Jason Goumas pointed out in his article about Overuse Injuries.
In this video, I break down three hip hinge exercises that I commonly utilize in my athlete’s exercise programming.
The first exercise I break down is the kettlebell swing. The kettlebell swing can be utilized anywhere from power to endurance. It is a ballistic exercise that requires proper sequencing of multiple muscle groups in order to be performed correctly. If the kettlebell swing is done correctly, I think it is a very beneficial exercise when increasing hip strength.
My second favorite exercise is the Romanian deadlift. Just like in the kettlebell swing, the hinge pattern is the same, however this time it is done in a slower more controlled matter. This movement can be done with a barbell, a kettlebell, dumbbells, resistance band, and many other implements. The RDL is more of a strength-building exercise that strengthens both the hinge pattern and hip extension.
The third exercise I included is the banded broad jump. I enjoy this exercise because it’s a plyometric hinge exercise. The band really reinforces the hip hinge, but also challenges hip extension when jumping. I like this exercise because it’s different and honestly, it’s fun!
Of course, there are many other hip hinge exercises that can be done, but these are my favorite variations that I use with most of my athletes. I believe that starting athletes with these three exercises will develop a foundation and allow you to work towards single-leg versions and will improve move complex movements as athletes progress.
Jordan Tingman – CSCS*, USAW L1, ACE CPT, CFL1 is a graduate of Washington State University with a B.S. in Sports Science with a Minor in Strength and Conditioning. She completed internships with the strength & conditioning programs at both Washington State University and Ohio State University, a Graduate Assistant S & C Coach at Eastern Washington University, and is currently training athletes of all ages near her home in Seattle, WA.
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