Hip Hinge (Bench)

A fundamental movement pattern exercise where you hinge at the hips while seated or standing with support from a bench. This teaches proper hip hinge mechanics and engages the posterior chain.

Instructions

1. Stand facing the bench with feet hip-width apart, arms crossed over your chest or extended forward.
2. Keep your chest up, spine neutral, and look forward throughout the movement.
3. Initiate the movement by pushing your hips backward, as if closing a car door with your butt.
4. Maintain a slight bend in your knees while your torso folds forward at the hips.
5. Lower your torso until you feel a stretch in your hamstrings or until your torso is nearly parallel to the ground.
6. The bench serves as a reference point or light support as needed.
7. Drive through your heels and squeeze your glutes to return to standing position.
8. Repeat for the desired number of repetitions.

Tips

• Focus on the hip hinge pattern rather than spinal flexion
• Keep your knees slightly bent and chest up throughout
• The movement should originate from your hips, not your lower back
• Use the bench for balance support if needed, but minimize reliance on it
• This movement teaches proper deadlift and squat mechanics