LEGS · COMPOUND
Hip Hinge Drill
A simple drill for learning to move the hips backward while keeping the trunk controlled.
Primary musclesGlutes, Hamstrings
Secondary musclesCore
EquipmentBodyweight, Wall
DifficultyBeginner · Hinge
How to perform
- Stand a short distance from a wall with feet stable.
- Push the hips backward toward the wall without squatting excessively.
- Drive the hips forward to stand.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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