Learning How To Hip Hinge

The Hip Hinge is a one of the most important movements that we should learn to master before stepping into the gym and performing deadlifts, box squats, single leg deadlifts, goodmornings and romanian deadlifts.

In my own words, I would define the hip hinge as initiating movement from the hips first and being able to maintain a neutral spine.  Many of us are unable to disassociate movement between our hips and lumbar spine and I believe that it is a lack of movement awareness like this that often leads us to developing what one might call faulty movement patterns or patterns of movement that may result in various musculoskeletal tissues being overloaded or stressed beyond their threshold at times and thus resulting in the onset of pain through injury.

There are many ways to teach the hip hinge movement and below is an example of how I have used the wall behind me to teach the butt back principle whilst maintaining a neutral spinal curve.  This is a nice and simple way to start teaching someone because we can start close to the wall and it is the wall behind us that gives us security if we feel like we are going to fall over.  As you become more confident you can move yourself further away from the wall.


The above video by osteopath Heath Williams of Principle Four Osteopathy is just one strategy one might use to teach this hinging pattern.  There are many others that can be incorporated and I would suggest that it is important to know and be able to teach and try a variety of ways because not everyone will respond to the one technique.

The dowel stick placed alongs ones back as often shown in many Gray Cook FMS articles is also a nice and simple way to teach the hinge pattern.  The stick helps to provide a tactile sense of where things are when performing this exercise.


This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.