Exercises / Hip hinge (hip dominant)
Hip bridge
Hip hinge (hip dominant) Bodyweight Complexity 1/5
Working position
Setup
Lie on your back, knees bent, feet flat and close to the hips.
Execution
Push through the heels to lift the hips until the body is a straight line, then lower.
Coaching cues
- Squeeze the glutes to lift, do not arch the back
- Ribs stay down
- Pause at the top
Common fault
Arching the lower back instead of extending the hips
Fix: Cue a posterior tilt first, then lift only to a straight line.
Muscles trained
Primary: Gluteus maximus (glutes)
Secondary: Erector spinae (spinal erectors)Biceps femoris (hamstring)
Regression and progression
Easier: This is the entry-level variation.
Harder: Cable pull-through
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.