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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Hip Hinge (FIX THIS)

How to Hip Hinge (FIX THIS)

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Rating: 4.0; Vote: 1
The hip hinge is the most crucial joint mechanical element of a successfully, and safely performed squat. If you want to squat more weight and keep your knees, low back and ankles injury free in the process, you are going to have to learn how to execute a properly performed hip hinge. In this video I-m going to show you how to hip hinge properly with one simple to execute external cue that you can start doing within minutes from now. The reason why the hip hinge is so important is that it sets up the rest of the mechanics through the ankles, knees and hips during the squat. If you restrict the range of motion in the hips while attempting to squat too upright, you are going to definitely feel the repercussions of this poor form when it wreaks havoc on your knees. In order to direct the load squarely onto the quads rather than the knees you have to learn to sit back into the hips and turn on the posterior chain from the start. Some people will tell you that the best cue is to sit back. That is tough to do if you aren-t quite sure where the sit should be initiated from in the first place. As I just pointed out, it is possible to lower your center of gravity towards the floor by initiating the movement from the knees. It won-t look pretty and you will place undo stress on the knees, however it is possible. That doesn-t make it correct however. To begin the squat, you need to hinge at the hip and the best cue for learning how and where this needs to occur is an external cue. That is where the instant fix cue for learning how to hip hinge comes in. All you need is your hands. You don-t even need weight at this point, as the most important thing you are doing is grooving what it will feel like when properly performed. Place the pinky side of your hand on the crease of your hips. Your hands should angle downwards following the path of the inguinal lines in your lower abdomen. Your goal should be to try and make the hand disappear in the crease between your lower stomach and upper thigh as you descend into the squat. If you can no longer see your hand and feel it squeezed between the leg and abdomen at the bottom, then you have performed this properly. Your knees should be either a little in front of or in line with the toes at the bottom of the squat. Most importantly, your chest should be up and out with no kyphotic curving of the spine in either the thoracic or lumbar area. From here, you can do an additional drill if you find that your knees are caving in as you go down. Use a mini band or the elastic of your pants to provide feedback for you to push against to keep your knees pushing out as you descend and focus on the hip hinge. Both of these techniques are instant external feedback cues that work great for teaching you how to hip hinge properly so that you can start squatting more weight, pain free. If you are looking for a complete program that puts the science back in strength to help you get much more out of every workout that you do, be sure to head to and get the ATHLEAN-X Training System
Date: 2022-04-22

Comments and reviews: 10


Hi Jeff, I can see how this helps to reduce the strain on the knee cap by transferring the load to the glutes. But in my case, even following this advice I can't eliminate completely the post- workout pain and soreness of the knee cap, because my knee cap cartilage is partly worn out and the movement inevitably causes -rubbing- of the damaged surface. I get these symptoms either when cycling or running (lots of reps at low load) or squating (higher load with a handful of reps. However, I discovered that I can do -static squats- (lift the bar off the stand an inch or two and then hold for a few seconds, then repeat) with medium/heavy loads without a problem because I'm not causing any friction on the cartilage. What do you think about static squats and would you be able to make a video with lower body workouts for those who have this kind of knee problems?
thanks.
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I left you a comment on another of your videos but if you is to answer this one I'd highly greatly appreciate it so much more. I had surgery 2 years ago or so and me performing any exercise that has to do with me pushing weight off the ground over my shoulders is painful in my growing area, as well where I had surgery which was two. umbilical hernia and abdominal hernia. Squatting was a must for me and ever since that happened I haven't been able to squat. It feels horrible that I can't and puts me down with any exercise that I can perform using the barbell. I can dead lift pretty well. No pain at all which I am very very happy and feel very proud of myself that I can perform this exercise perfect. But when it comes down to squatting it just hurts. I know you've had surgeries where they were hernias. So PLEASE. - HELP ME BE able to squat again! :)
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Great video Jeff, as always. I do have a question though. I am pretty confident I hip hinge correctly, I always viewed it or described it as a seesaw. I have pretty strong glutes and not so strong of quads. So I try to do some squats to hit my quads harder. I do a front barbell squat, which helps, but my 2 favorite exercised to hit quads is 1. My back leaning on a swiss ball against a wall with a kettle-bell for some weight and 2. Squatting with cables. Both of these allow me to keep my torso more upright, not hinging so much at the hips so that the quads do most the work. Am I putting way to much stress on the knees? I don't want to damage my knees, but I need to find ways to take the glutes out of it a bit and make the quads engage more.
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Could you talk about the QL in a video, how to strengthen it with Reciprocal inhibition, and how the obliques work in relationship to it? Not many people talk about the QL as a source of back pain and how to strengthen the muscles to help prevent it. If twisting oblique exercises etc.
I coach gymnastics and have a couple athletes dealing with really tight QLs. I have a quick fix but I want some of your advice on how the muscle works and ways in which we can balance the hip and core so that the QL doesn't fire when it isn't supposed to.
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I never do squats, lunges, or hip hinge exercises. I always feel it in my knees, which means I am not doing them correctly, so I stop immediately. I want to be able to do these exercises, now more than ever. After watching this video and using the hand/band movement he shows, I did a hip hinge for the first time and didn't feel it in my knees. I will be watching more regarding squats, but I really wanted to learn hip hinging the most. So easy, simple, and I am grateful!
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Hey Jeff: This isnt a comment regarding a hip hinge.
Can you please do a video on -how to retract your scapula whilst bench pressing-
I have never been able to bench more than 100 kg; that is after nearly 30 years of training.
I have a strong back wide lats; but when i bench my scapula comes away from the bench.
I had an epiphany when you did a feature on setting up for a bench press
Really appreciate your time and help
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Hey jeff, im a 15 year old footballer and im trying to gain weight. At the moment im 174 cm's and 64 kilos, trying to get to 70 kilos asap. Aesthetically i would say my body is sound but i really want to gain weight quickly, without losing any aestetic appeal, do you have any tips in terms of dieting and all
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hey Jeff! just wondering if you have any tips on how to hinge and what to do to prevent my lower back from being in any pain/strain? i notice that happens and im very sure is not suppose to happen when hinging for exercises! thanks for all the tips, tricks and videos, they are awesome and super helpful!
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I have more fat on my stomach than you Jeff. Im not really sure with the hand marker wether or not I-m hip hinging as I squat. My knees do hurt a little as I do one legged ottoman assisted squats, but I-m not sure it-s enough to say I-m not hip hinging correctly?
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Any answers for why I can't sit Indian style? Sitting on the ground (even a cushion) with crossed legs for longer than 1 minute is impossible for me. Would love to have you break down whats happening and how to fix! Thanks for all your work!
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