How to Hip Hinge (FIX THIS!)
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- Опубликовано: 22 фев 2017
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The hip hinge is the most crucial joint mechanical element of a successfully, and safely performed squat. If you want to squat more weight and keep your knees, low back and ankles injury free in the process, you are going to have to learn how to execute a properly performed hip hinge. In this video I’m going to show you how to hip hinge properly with one simple to execute external cue that you can start doing within minutes from now.
The reason why the hip hinge is so important is that it sets up the rest of the mechanics through the ankles, knees and hips during the squat. If you restrict the range of motion in the hips while attempting to squat too upright, you are going to definitely feel the repercussions of this poor form when it wreaks havoc on your knees. In order to direct the load squarely onto the quads rather than the knees you have to learn to sit back into the hips and turn on the posterior chain from the start.
Some people will tell you that the best cue is to sit back. That is tough to do if you aren’t quite sure where the sit should be initiated from in the first place. As I just pointed out, it is possible to lower your center of gravity towards the floor by initiating the movement from the knees. It won’t look pretty and you will place undo stress on the knees, however it is possible. That doesn’t make it correct however.
To begin the squat, you need to hinge at the hip and the best cue for learning how and where this needs to occur is an external cue. That is where the instant fix cue for learning how to hip hinge comes in. All you need is your hands. You don’t even need weight at this point, as the most important thing you are doing is grooving what it will feel like when properly performed.
Place the pinky side of your hand on the crease of your hips. Your hands should angle downwards following the path of the inguinal lines in your lower abdomen. Your goal should be to try and make the hand disappear in the crease between your lower stomach and upper thigh as you descend into the squat. If you can no longer see your hand and feel it squeezed between the leg and abdomen at the bottom, then you have performed this properly.
Your knees should be either a little in front of or in line with the toes at the bottom of the squat. Most importantly, your chest should be up and out with no kyphotic curving of the spine in either the thoracic or lumbar area. From here, you can do an additional drill if you find that your knees are caving in as you go down. Use a mini band or the elastic of your pants to provide feedback for you to push against to keep your knees pushing out as you descend and focus on the hip hinge.
Both of these techniques are instant external feedback cues that work great for teaching you how to hip hinge properly so that you can start squatting more weight, pain free. If you are looking for a complete program that puts the science back in strength to help you get much more out of every workout that you do, be sure to head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to squat properly and the best form for squats, be sure to subscribe to our channel here on youtube at / jdcav24 
Хобби
Jeff, I'm 39 years old, been training since I was 17. I played pro baseball (not MLB unfortunately) and therefore it was my job to have trainers and stay fit year round. I retired 3 years ago but stepped up my game in the gym, partially due to more free time. I want to tell you, in all my years with trainers, none of them compare to you. I had some good people around me no doubt, but i wish I had your information back then. Just from discovering you 4 months ago my training and nutrition changed for the better. Thanks Jeff, I will be a lifetime follower.
"dont drop your pants in the gym" this is the type of high-quality information I come to this channel for.
SIMP
Pimp
Ha
You're the best trainer on youtube
Water is wet.
My dad is gay
Put the lotion in the basket
farts are roses
+Daniel Ossa true. I love this guy !
Told me to drop my pants jokes on you I drop them at the beginning of every video
You win
LOL! these comments on this video are out of control
Julian Colon i didnt wear pants all week
Colon by name colon by nature, sausage jockey lol
hahahahah!!! omg, i sprayed my morning coffee out of my mouth when i read this
Whoa... this changed everything. I’ve always used my knees/legs. Never would’ve thought to move this way. Truly life changing, thank you.
I never do squats, lunges, or hip hinge exercises. I always feel it in my knees, which means I am not doing them correctly, so I stop immediately. I want to be able to do these exercises, now more than ever. After watching this video and using the hand/band movement he shows, I did a hip hinge for the first time and didn't feel it in my knees. I will be watching more regarding squats, but I really wanted to learn hip hinging the most. So easy, simple, and I am grateful!
It sounds like a technique and muscles imbalance issue to me.
Thank you Jeff for giving such great information. I appreciate every video you make you help me a ton you don't have to do this
Love the DX tribute in the thumbnail.
Filipe Amaral Suck It!
W
@JustinHerrera Face pull
Thank you Jeff, I have literally started to feel a lot of pain in my knees yesterday and I think this will be why
This is great, thanks Jeff! I do squats all the time, and while I try to be careful about my form, my knees often end up hurting the following days. After watching this video I immediately stood up and tried it out and can feel the difference between pinching my hand vs. not by how I rotate my hips. I'm excited to see how this prevents me from jacking up my knees while squatting. Thanks!
Thanks for the advice Jeff I always watch your new videos your my fave fitness trainer on RUclips. Much love
´I've heard many people trying their best´to explain the mighty hip hinge but this one was simple, clear and fun. Always the best from Jeff. Thanks.
Jeff, this video was awesome. Thank you. I enjoy many of them : ) Keep up the good work.
I'm pretty sure this direction is going to change my life in the squat rack. Thanks again Jeff. You are the best.
Hey Jeff your videos are amazing! I love knowing the science behind my lifts. one thing I would love your take on is grip strength (rock climbing/ninja warrior type work outs) I'm looking forward to seeing you cover this soon. Thanks Jeff!
Explanation Perfect! Congratulations!
Exceptional helpful information, thank you it is appreciated!
Wow good stuff. although I was not doing it wrong, your explanation still managed to help me better the technique. huge thank you for that. take care.
great video and I loved your tips on the knee pain .... Thanks man
Great tips as always. Very much appreciate them.
THANKYOU SO MUCH I HAD THIS PROBLEM AND HAD NO IDEA, your channels amazing with amazing content thank you
Great video! Exactly what I was looking for
this video helped out a lot with my squats thanks Jeff keep up the good work
I've learned so much over the past few weeks just watching you're videos. Keep em coming. Especially your Sore in 6 min series. You Rock Jeff!
Literally every time I search something about the body this chanel has it covered.... Outstanding!
Your video hustle is on point, good job Jesse
great insight and easy tip for deads and squats
One of the best videos you've ever posted 👏🏻💪🏻
thank you, you are always so helpful!!!
Awesome video jeff! Thank you!
Another great tip. Thanks Jeff.
I needed this info for my squat. Perfect timing.
Hi ATHLEAN X, please can you make another video on anterior pelvic tilt. Your videos are great and I can feel the pain in my muscles a lot more from when I follow your workouts, thank you.
Love it!!! so funny. Thanks for the AMAZING videos and knowledge!!!!
getting over a back injury so this is most welcomed. thank you.
Wow! That finally makes sense and I can do this correctly. Thank you!
thanks jeff your a star, very helpful video, please make more on hip pain etc thank us
OH MY GOSH THIS IS SO FUCKING HELPFUL!!!
THANK YOU! I need to hip hinge for my splits training. This video helped!
Youre so *_FUNDAMENTAL_* and I simply love that!!
Thank you very much! We love you! Great job.
Jeff love yr stuff.. kindly upload some incline chest variations.
great tips, thanks!
Very informative. Will give this a try.
Great way to break it down Jeff.
This video was quite useful thanks a lot...heading home to perfect my squat
Thanks man this helped out a lot!!!
Jeff, love the videos. Please post a how to make your quads sore video. Thanks Todd
your tips are gold worth
Very good work !
Great advise mate.
Gosh darn it Jeff you did it again. Another insanely helpful tip
Brilliant and simple.
Oh, excellent illustration!
great tip jeff!...thanks
Thanks for this training. 💪👍
great video Boss
Liked the video before watching it. Jeff never disappoints.
Thanks Jeff...just solved my problem.
Great video i struggle so much with hip pain/ glute med. strength
your videos are helpful💯
Thanks for this video.
Wow this has been one of my favorite videos
WOW!!!! such a difference !! Great lnfo !!!
Oh my God, I've never squatted properly once in my entire life until I watched this video. Jeff is my hero
You're awesome Jeff!
Amazing to see someone of your age in such great shape! Great vids
i needed this👍👍
great video cheers👌
Perfect today is leg day great video Jeff thanks
Great video
This was very helpful thank you.
One thing maybe showing more what the knees are doing while doing this hip hing that were not in the picture
This is so flipping helpful, now to try and correct my bad form.
YOU THA MAN JEFF!!! THANK YOU SO MUCH!!
awesome video
Fantastic tip! My knees thank you!!
i just love his videos 😍💪
Thanks Jeff!
good content thanks
Perfectly timed! I have a knee injury and I need to get my leg strength back.
another valuable source of information
Thanks for the tip!! I have been lifting for 25 years and nobody has ever explained the hip pivot like that before.
Awesome...I've been focusing on them hip flexors so I can hinge properly!
beautiful great intro, great video! you improved a lot in terms of speaking in front of the camera!
Hey Jeff. My brother has Scoliosis and I was wondering what exercises he should avoid. Also what is the best exercises to do or other tips you'd suggest. Much appreciated, love the videos man!
Love the new intro
hey Jeff! just wondering if you have any tips on how to hinge and what to do to prevent my lower back from being in any pain/strain? i notice that happens and im very sure is not suppose to happen when hinging for exercises! thanks for all the tips, tricks and videos, they are awesome and super helpful!
You are reading my diary. Every video seems to answer my questions.
Hey Jeff can you make a video on back pain when training the core/abs?
very helpful video. And nice legs Jeff! 👌
You just saved me from blowing out my knees. I was definitely on a one way train to injury.
Holy shit, you answered my question, THANK YOU!
Guys, this isn't the real Jeff. The REAL Jeff would never dare to wear shorts. This is clearly his twin brother or something.
The classic hip hinge! I have never thought about using the elastic in your short/pants though lol good call!
I dropped my pants because I was too lazy to go upstairs and get my resistance band! Sixty-two year old with congenital hip dysplasia (bummer) -- Your videos are helping stabilize my hips. Great adjunct to my Pilates and rebounding workouts. Thank you!
Jeff, anything on sore knees while exercising in next video? Thanks!
jeff... only you jeff. thankyou. been working on my hips. they are a mess.
This video was very helpful. I hurt my lower back doing RDL. So I knew I was doing it wrong. I’ve been working out since the early 90’s, I have been doing them wrong bc I was not executing the hip hinge correctly. Geez I wonder how I haven’t hurt myself years ago
Great video Jeff!! However the dropping the pants tip was a very subtle way to show off your quads after so many complains here on youtube that you never showed your legs
so helpful