Bodyweight Single-Leg Hip Hinge

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Exercise Information

Hip Hinge

The hip hinge is a movement that involves the hip joints. The conventional hip hinge also involves the knees, and the true hip hinge is a stiff-legged hip hinge.

The break at the hip joint and folding forward mimics how a door hinge functions. One part is fixed, which for a door is the wall, and for the exercise are the legs, and the moving part is the torso.

Contrary to what the name might suggest, the hips are not hinge joints. The hip joint is a ball-and-socket type of synovial joint and connects the pelvic girdle to the lower limbs.

There are hip hinge variations that involve a change of stance or a change of bilateral to unilateral.  The bodyweight exercises can be loaded and used in exercises like the deadlift, bent-over row, kettlebell hip hinge swing, snatch, and so on.


RPM

Slow tempo:
Fast tempo:

Alternatives

Alternatives for this exercise are:


Common Mistake(s):

This information flows through from Hip Hinge

  1. Chin to chest/neck flexion

    The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.

  2. Looking at the horizon

    Looking at the horizon in the goal position is a common mistake. It’s only recommended if there are problems with keeping the shoulders back at the bottom position. Strength and flexibility around the scapulae should be developed.

  3. Rounding the back

    A common mistake, especially when trying to create more range than flexibility allows, is to bend/round/arch the back. The shoulders come forward and the upper part of the thoracic spine is crunching.

    This is not a mistake, nor dangerous if done under the right conditions, but in a hip hinge, this is not part of the exercise’s goals.

Bodyweight Single-Leg Hip Hinge

No common mistakes are yet created or linked for the Bodyweight Single-Leg Hip Hinge. Why not help improve the encyclopedia?


Parent exercise: Hip Hinge

This is a: Bodyweight Exercise Variation

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Exercise Photo Gallery

Hip Hinge

This is the photo gallery from the parent exercise Hip Hinge.

The photos show the conventional and stiff-legged hip hinge.

Photos

This is a collection of photos related to this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Bodyweight Single-Leg Hip Hinge exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

This is the setup of parent

Form

  1. Keep the ankles from moving To keep the ankles form moving, both the anterior and posterior muscles need to work isometrically t…
  2. Keep the feet flat on the ground Keeping the feet flat on the ground means that the whole of the foot is working. The toes are workin…
  3. Keep the shins vertical Keeping the shins vertical means keeping them where they are when you stand upright. No movement sho…
  4. Keep the spine aligned The spine consist of the lumbar, thoracic, and cervical region. Bending at the neck (cervical) or an…

This is the form

Goal

Move the torso toward a horizontal position
Max ROM is defined by the exercise or goal

This is the goal

Muscles Used:

  1. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Gracilis

      Body Part(s): Lower Body / Legs / Upper Legs / Medial

    2. Iliacus

      Body Part(s): Lower Body / Legs / Upper Legs / Medial

    3. Psoas Major

      Body Part(s): Lower Body / Legs / Hips

    4. Rectus Femoris

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    5. Sartorius

      Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior

    6. Tensor Fasciae Latae

      Body Part(s): Lower Body / Legs / Upper Legs / Lateral

  2. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Adductor Magnus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior / Medial

      Muscle group: Adductors

    2. Biceps Femoris Long Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris, Hamstrings

    3. Gluteus Maximus

      Body Part(s): Lower Body / Legs / Hips / Posterior

      Muscle group: Gluteals

    4. Gluteus Medius

      Body Part(s): Lower Body / Legs / Hips

      Muscle group: Gluteals

    5. Inferior Gemellus

      Body Part(s): Lower Body

    6. Semimembranosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

    7. Semitendinosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

  3. The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.

    1. Fibularis Brevis

      Body Part(s): Lower Body / Legs / Lower Legs

    2. Fibularis Longus

      Body Part(s): Lower Body / Legs / Lower Legs

    3. Flexor Digitorum Longus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    4. Flexor Hallucis Longus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    5. Gastrocnemius

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    6. Plantaris

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    7. Soleus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    8. Tibialis Posterior

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

Exercise Variations

Exercise variation(s) that are based upon this exercise:

  • Single Kettlebell Single-Leg Deadlift View

Lateral Info:

Unilateral Exercise


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