Want a hip hinge for hamstrings growth?
Hip hinges are NOT just about Glutes!
Hamstrings are hip extensors and a muscle group which does not get enough love these days on social media
Where you “finish” the movement eg the bottom of your rep when the target muscle is stretched will differ between the focus
Want more Hamstrings in your hip hinge?
Perform a “Stiff leg” Deadlift!
Want more Glutes focused? Bend those knees when you hinge
We get that I hope by now
But the range of motion will be greater visually in the hamstring focused hinge
Imagine you are reaching for your toes. Like a hamstring stretch
For glutes, imagine you are pushing your hips to the wall behind you
For hamstrings, reach as far as you can till you get to a point you cannot achieve anymore range without an increase in lower back rounding.
With glutes, once you can’t push the hips any further back that’s most likely your range
What does this look like from the side?
Hamstrings the bar will more likely finish mid to lower shin, even lower for those with great flexibility
For glutes, the bar won’t need to lower as far to the ground, it will most likely be a stretched glute max when the bar is upper mid shin below the knee
Why does this matter?
Because to challenge a muscle, we want to put it in the best position to be loaded not just with your body mechanics but also the range of motion specific to that muscle tissue
Grow your hamstrings with a stiff leg hinge.
Grow those glutes with a bent knee.
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