Hip Hinge
The pattern for picking things up safely — from a bag of soil to a suitcase.
What it trains
Glutes, hamstrings, back strength and hip control.
Why it's useful
Teaches you to load the hips, not the low back, when bending forward.
Setup
- Stand tall, feet hip-width, soft knees.
- Push the hips back as if closing a car door with your bum.
- Let the trunk tip forward while the back stays long.
- Stand back tall by driving the hips forward.
Three coaching cues
- Hips back, not down
- Long back throughout
- Squeeze the glutes to stand
Common mistakes
- Squatting instead of hinging
- Rounding the back
- Rising with the back instead of the hips
Practise the pattern with a dowel along the back.
Progress to a kettlebell or dumbbell Romanian deadlift.
Safety considerations
- Keep the load close to the body.
- Stop for sharp back pain.
Related exercises
Cable Row
The counterbalance to a life spent reaching forward.
Farmer Carry
Walk with weight in both hands — real-world strength in one exercise.
Glute Bridge
A floor-based hip strength exercise that's easy on the back.
Related reading
Building Strength for Everyday Life
Understand how exercise can help with stairs, shopping, walking, floor transfers and daily tasks.
Returning to Exercise With Back, Knee or Shoulder Pain
Learn how exercise can be modified and when symptoms need professional assessment.
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