Barbell Hip Hinge
The barbell hip hinge is a controlled hinge pattern with a barbell on the back that targets the posterior chain without pulling from the floor. It trains the eccentric hamstring stretch and the powerful hip extension that transfers to deadlifts and sports.
How to Perform
Place the barbell on your upper back as you would for a squat.
Unlock your knees slightly and push your hips straight back, lowering your torso.
Hinge until your torso is roughly 45 degrees or you feel a deep hamstring stretch.
Drive your hips forward explosively to return to standing.
Common Mistakes to Avoid
Squatting down instead of hinging back, which shifts load to the quads.
Rounding the lower back at the bottom of the hinge.
Not pushing the hips back far enough, limiting hamstring stretch and activation.
Muscle Activation
Variations
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