Hip hinge exercises bend at the hips while the spine stays long: deadlifts, glute bridges, good mornings, and back extensions. The hinge is the pattern behind picking anything up safely, and it is where the glutes and hamstrings do their real work. It is also the most commonly rounded-through movement, so the linked guides spend extra time on bracing.
Below are 15 hip hinge exercises, 6 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: This is the pattern I watch closest. A long spine and a real hip fold will always beat heaving something heavy with a rounded back.
Related Exercise Hubs
All Hip Hinge Exercises (15)
Frequently Asked Questions
What are the best hip hinge exercises for beginners?
Back Extension, Dumbbell Deadlift, and Fire Hydrant are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for hip hinge exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How do hip hinge exercises fit into a workout?
Training by movement pattern keeps a workout balanced. For example, you might pair Back Extension and Dumbbell Deadlift in one session, then choose a contrasting pattern next time so the body is trained evenly across the week instead of repeating one movement.
How do I make these hip hinge exercises harder over time?
Once your form is repeatable, progress toward harder options such as Good Morning and Kick Back. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.