Hip Hinge (Band)

A posterior chain exercise where you hinge at the hips against band resistance, primarily targeting the hamstrings and glutes.

Instructions

1. Stand on a resistance band with feet shoulder-width apart.
2. Grasp the ends of the band with an overhand grip at hip height.
3. Keep a slight bend in your knees throughout the movement.
4. Hinge at the hips, pushing your glutes backward while maintaining a neutral spine.
5. Lower your torso until you feel a strong hamstring stretch, typically until your torso is nearly parallel to the ground.
6. Drive through your heels to return to the standing position, squeezing your glutes at the top.

Tips

• Keep your chest proud and your back flat; avoid rounding your lower back.
• The movement originates from the hips, not the knees; minimal knee bend prevents quad involvement.
• Maintain band tension throughout the entire range of motion.
• This exercise builds significant posterior chain strength and is foundational for deadlifts.
• Keep your core engaged to maintain spinal stability and protect your lower back.
• Perform this exercise 2-3 times per week for optimal posterior chain development.