A strong hip hinge is indicative of a strong core, upper back and glutes. A basic hip hinge is a great foundation exercises for any fitness program. Here are some tips to help you work through this exercise and how to build a strong hip hinge.
REGRESSION AND MUSCLE BUILDING WORKOUT FOR A STRONG HIP HINGE
Welcome back to Inspired To Be Fit and Happy Monday!
If this is your first time joining the Inspired To Be Fit party, we are PUMPED to have you. Make sure to read all the detail and rules for participation (there are just a few).
How was your weekend, friends? I’m still in Texas, enjoying some warm weather. East coast readers, did you survive the snow?!
Today is FREE DAY for #ITBF and as such, I thought I’d take an extra day to share a few more tips about how to have a strong hip hinge. This is one of the moves I see performed incorrectly most often with clients and class participants, so hopefully taking an extra couple minutes to share a muscle building workout might help you out!
Try this workout to help build a strong hip hinge! #sweatpink @fitapproach Click To TweetThe first thing you can do to test if you need a little extra help with the hip hinge is to whip out a broom stick, swiffer, or pvc pipe. We went over this briefly in the Learn & Burn: Back to Basics post. Feel free to check it out for more tips.
If you find that your back rounds, knees lock or you just can’t seem to get your booty back, this short muscle building workout is just for you!
EQUIPMENT
- Timer (I don’t go anywhere without my MiniMax)
- Mat
- Stability Ball Optional
SETUP
You’ll complete 15 – 20 reps of each move, for 3 sets. Plank will be held for :15 sec, then off for :15 seconds. Repeat this for 4 rounds (or 2 minutes).
…
…
THE MOVES
- BUTT TAPS: Stand upright, feet hip width apart, slight bend in knees, pelvis tucked with core engaged, shoulders back and down, head up, eyes looking straight ahead. Stand a foot or so in front of a wall. Tap butt towards the wall – knees will bend slightly. Keep back flat and hinge at the hip.
- COBRA: On a mat, lay face down with hands under shoulders and elbows tight against ribs. Roll shoulders back and down (squeeze) and roll up slowly, keeping upper back muscles engaged and elbows tight to body. Pause at the top for a couple seconds and release back down.
- SUPERMAN W/ROW: Lie on stomach, arms and legs stretched out. Actively engage core, glutes, and lower back muscles, as you bring your arms and legs off the ground, row arms, squeeze at the top, and return to start.
- BALL COBRA: Move onto ball, so that stomach is on the ball (ladies, right under our girls). Place hands behind head with elbows out to the sides. Keeping core engaged and glutes squeezed, squeeze shoulder blades together as you move your chest up and lower back down. For a regression, place feet flush with wall as support.
These moves will help strengthen the upper back muscles (if the upper back rounds), as well as the core (to help get that booty back). Take this workout nice and slow – don’t try to rush through and get in all your reps. By taking it a bit slower, it makes you focus on your muscles more.
…
How was your weekend?! We spent a good majority of the weekend cleaning out an old house. The Hubs’ great-great aunt passed away a few months ago, so we came down to help clean out the house. It was like Hoarder’s (because there was SO.MUCH.STUFF) meets Antique Roadshow (because 98% of the stuff was ancient). Lots of cockroaches and bugs, but some seriously awesome items. Letters and things from the early 1900’s, 1st edition books (the Hubs was like a kid in a candy store) and old paintings. Even though we worked, we still relaxed a bit and the Bay is literally in the backyard!
Lot’s of things going on this week! Be sure to check in for some fun posts!
Do you have trouble with your hip hinge?
Are you a hoarder or do you like to throw things away?
What did you do this weekend?!
XOXO,
Jen
CONNECT:
- Instagram: burpeesforbreakfast
- Twitter: burpees4bfast
- Pinterest: burpees4bfast
- Bloglovin: Burpees for Breakfast
- Facebook: Burpees for Breakfast
[inlinkz_linkup id=595737 mode=1]
This is like looking at my former self–I was great with all of these things! Now I’ll be starting from scratch. WAAANNNHHH
But you are going to rock it, Susie and come back betta than eva!! {fist bump}
As someone who has serious hip tightness and issues from something I was born with, I love this post so much.
Not going to lie – digging through an old house sounds like so much fun! I watch American Pickers…those guys find some awesome things in those old pack-rat houses!
So glad you liked the post, Kat. As I get older, I’m becoming more and more like Monica from Friends, so I loved being able to clean and sift through old things, but those bugs and dirt – not my fav!
Oh I need to try this! I usually do hinges with a balance ball holding it straight up in the air above my head as I hinge. I like these variations. They’re hard to do!
Oooh, yes. That ball overhead would engage your core EVEN MORE! Gotta try it, Megan!
This is great Jen and I need this in my life. My hips get so sore especially after a long run. Thanks for sharing these tips and workout
Of course, Ivanna! Glad it was helpful!
Oh girl love this – you know I’m all about learning proper form before ever picking up a weight. I’m teaching bootcamp and I’m the instructor that will take weights OUT of your hand (instead of always pushing to add more). Form over everything. I need one of those sticks for camp – they will die!
Yes!!! I love that, Sam! Bodyweight first, for sure!
These look great – and I think they’d feel good too – especially the superman/row. I want to know what you’ve hidden in that brick wall. 😉
🙂 These are great moves, for sure, Coco!
Great post Jen! I’m a throw away person. Too many years with my husband being in the military and moving a lot to be a hoarder.
Thanks, Jill! I gotta throw away too – I like things clean these days – less clutter!
That butt tap exercise is new to me. I’d love to use this for my clients who have a hard time with deadlift form!! Great post, Jen 🙂
It’s a good one, for sure, Jess!
I was just talking about keeping a neutral spine in this position with another trainer today at the gym! Thanks for the list of strengthening exercises! I would also add tgat you could benefit from some SMR work (most likely tight hamstring) if you find you have poor range of motion inyour hip hinge 🙂
Oh yes, SMR is so great, Amber. Thanks for sharing that!