Exercise Two

explore the hinge movement.

How to Protect Your Back and Build Power

The hinge is one of the most misunderstood movement patterns, yet it’s critical for both strength and injury prevention. Unlike the squat, the hinge focuses on bending at the hips while keeping the spine stable.

What a Hinge Is

A hinge is a hip-dominant movement where the hips move backward while the torso leans forward, maintaining a neutral spine. The knees bend slightly, but they are not the primary driver.

Muscles Involved

• Glutes

• Hamstrings

• Lower back (as a stabilizer, not the driver)

• Core

Why the Hinge Matters

• Teaches safe lifting mechanics

• Builds powerful hips and posterior-chain strength

• Reduces strain on the lower back in daily life

Common Beginner Mistakes

• Rounding the spine

• Squatting instead of hinging

• Bending too much at the knees

Helpful Coaching Cues

• “Push your hips back like you’re closing a car door.”

• “Shins stay mostly vertical.”

• “Keep your spine long and neutral.”

• “Feel tension in your hamstrings.”

If you feel the hinge mostly in your lower back, the pattern needs adjusting.