Strength / Beginner
Hip Hinge Basics
Learn the movement slowly and with control before adding more repetitions or a harder variation.
About this lesson
Hip Hinge Basics: a beginner-friendly TRAINOVIX lesson with clear instructions, safe progressions and practical sport-focused guidance.
Focus on understanding the technique, moving with control and progressing at a comfortable pace. If you're unsure about an activity, ask a coach, PE teacher or qualified professional for help.
How to practise hip hinge basics
- Stand tall with feet about hip-width apart.
- Soften your knees slightly.
- Push your hips backward while keeping your back comfortably straight.
- Stop when you feel your hips and the backs of your legs working.
- Drive your hips forward to stand tall again.
Helpful coaching tips
- Use a stable chair, wall or bench for support when useful.
- Keep repetitions smooth and controlled.
- Stop if you feel sharp pain.
Explore more
Learning is easier with clear steps and time to practise. Check a related skill or return to the free TRAINOVIX library.
Related Strength lessons
StrengthBodyweight SquatOpen the guided lesson →StrengthWall Push-UpOpen the guided lesson →StrengthIncline Push-UpOpen the guided lesson →
TRAINOVIX provides general educational information, not individualized health advice.