Single-Leg Hip Hinge Exercise

The single-leg hip hinge is a foundational exercise designed to activate, strengthen, and stabilize the glutes and hips while promoting a strong connection with the foot. Proper setup for the exercise emphasizes distributing weight evenly across the entire foot. This includes maintaining contact between the base of the first metatarsal (big toe), the base of the fifth metatarsal (pinkie toe), and the inner heel with the floor. Establishing this stable foot connection provides a solid foundation for the hip hinge movement that follows, ensuring proper form and engagement of the targeted muscles.

Purpose: Activate, stabilize, and strengthen the hips and glutes.

Target Areas: Gluteus maximus and minimus, hip flexors

Instructions:

1. Stand tall with your feet balanced and with one foot slightly in front of the other. Make sure that the weight of your body is on the back foot, and that your weight is balanced in the heel and ball of the foot.

2. Push your hips back an inch or two, making sure to not push the knee forward on your supporting leg, but to instead push your hips back until you feel a slight pull through the glutes.

3. Squeeze the glutes and push the hips forward to return to the starting position.

4. Repeat for 3-5 repetitions for 1 set.

Tips:

• Keep a proper balance in your foot throughout the movement.

• Push the hips back, and don't bend your supporting knee.

• Maintain a neutral and relaxed spine throughout the movement.

Who Should Do the Single-Leg Hip Hinge?

The Single-Leg Hip Hinge is an excellent exercise for improving balance, hip stability, and posterior chain strength. It is ideal for:

• Athletes: Especially those in sports requiring unilateral strength, stability, and explosiveness (e.g., runners, soccer players, basketball players).

• Individuals Looking to Improve Balance & Coordination: Helps strengthen stabilizing muscles, reducing fall risk and improving functional movement.

• People Recovering from Knee or Ankle Injuries: Strengthens the glutes and hamstrings, which support joint stability (if cleared for movement by a professional).

• Weightlifters & Strength Trainees: Enhances hip hinge mechanics, improving deadlifts and other posterior-chain exercises.

• Older Adults: Can help with fall prevention and daily activities requiring single-leg stability.

Who Should Avoid or Modify the Single-Leg Hip Hinge?

While beneficial, some individuals may need to avoid or modify this exercise:

• Those with Poor Balance or Coordination: If struggling with stability, starting with a supported or two-leg variation (e.g., standard hip hinge or Romanian deadlifts) may be better.

• People with Acute Lower Back Pain or Injuries: If performed incorrectly, this exercise can place strain on the lower back. Modifications or alternative exercises may be needed.

• Individuals with Severe Ankle or Knee Instability: If an injury prevents proper control of the movement, building strength with simpler exercises first may be a safer approach.

• Beginners Without Proper Hip Hinge Mechanics: Mastering the two-legged hip hinge before progressing to a single-leg version ensures proper form and reduces injury risk.