Exercises / Hip hinge (hip dominant)
Back-to-wall hip hinge
Hip hinge (hip dominant) Bodyweight Complexity 1/5
Working position
Setup
Stand a few inches from a wall, feet hip width, knees soft.
Execution
Push the hips back until the glutes touch the wall, keeping a long spine, then stand.
Coaching cues
- Push the hips back to the wall behind you
- Keep the shins nearly vertical
- Spine stays long, not rounded
Common fault
Bending at the spine instead of the hips
Fix: Add a dowel along the back touching head, mid-back and tailbone to force hip motion.
Muscles trained
Primary: Gluteus maximus (glutes)Biceps femoris (hamstring)
Secondary: Erector spinae (spinal erectors)
Regression and progression
Easier: This is the entry-level variation.
Harder: Kettlebell deadlift
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.