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Exercise handout — move better, feel better.
Hip Hinge Drill
Foundational movement pattern teaching proper hip hinge mechanics for deadlift preparation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- broomstick or dowel + doorway
No equipment? Try: Broomstick or dowel along spine
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
3 hinge / 2 return
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hands on hips or hold broomstick on back
- Soft bend in knees
Step 1 of 4
Push hips straight back (like closing a car door with your butt)
Step 2 of 4
Allow slight knee bend but mostly hip movement
Step 3 of 4
Keep spine neutral throughout
Step 4 of 4
Return by squeezing glutes and driving hips forward
Breathing
- Inhale as you hinge back
- Exhale as you stand
Form Cues
- Push hips back, not down
- Feel hamstrings stretch
- Keep back flat - no rounding
- Squeeze glutes to stand
Common Mistakes to Avoid
- Squatting instead of hinging
- Rounding the back
- Not pushing hips far enough back
- Knees bending too much
Safety Information
Master this pattern before adding weight. Stop if back pain.
Progressions
Add band resistance, progress to Romanian deadlift
Regressions
Use wall behind to touch with hips, smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.