How to do the Bodyweight Hip Hinge
Primary: Hamstrings, Glutes · also works Lower Back, Core. Also called: hip hinge drill, dowel hip hinge.
Step by step
- 1
Stand tall with feet hip-width apart and hands on your hips or a stick held along your spine.
- 2
Soften your knees without bending them much.
- 3
Push your hips straight back as your torso tilts forward with a flat back.
- 4
Go until you feel a stretch in your hamstrings, then pause.
- 5
Squeeze your glutes to drive the hips forward and stand up.
Coaching cues
- Hips go back, not down
- Keep the back flat like a tabletop
- Squeeze the glutes to finish
Common mistakes
- Bending the knees into a squat
- Rounding the back
- Overarching at the top
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Bodyweight Hip Hinge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bodyweight Hip Hinge work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Lower Back, Core
How many sets and reps of Bodyweight Hip Hinge should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bodyweight Hip Hinge?
Same movement pattern, different equipment: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Glute Bridge, Banded Good Morning, Bodyweight Good Morning, Single-Leg Hip Hinge.
Is the Bodyweight Hip Hinge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.