Bodyweight Hip Hinge
The bodyweight hip hinge teaches the fundamental hinge pattern that underpins deadlifts and swings, using zero equipment. Stand tall, push your hips back while maintaining a flat back, then squeeze your glutes to return to standing.
How to Perform
Stand with feet hip-width apart and a slight bend in the knees.
Push your hips straight back as if closing a car door with your butt.
Keep your back flat and chest up throughout the descent.
Hinge until you feel a strong stretch in the hamstrings, then squeeze your glutes to stand.
Common Mistakes to Avoid
Rounding the lower back, which puts the spine in a vulnerable position.
Bending the knees too much, turning it into a squat.
Not pushing the hips back far enough to load the hamstrings.
Muscle Activation
Variations
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