Welcome to How To Hip Hinge In Three East Steps by Present Movement.

We have made this video because very often we see people who have lost the ability to move their hips independently of the rest of their body.

Being able to use your hips properly in a hinge is an important motor skill that unfortunately some people "forget" how to do properly - this may be due to injury (previous or present), static posture, poor movement habits or lack of movement variability.

A hip hinge is fundamental to movement, you hip hinge when you bend over, you hip hinge when you deadlift and in functional activities that often involve reach and bending like gardening.

The ability to load and use the hips in movement is essential for dissipating force from the back into your glutes and hamstrings. Basically the body spreads the load between hip and back.

People that are in pain often can lose the ability to hinge properly - this can be due to being guarded when they move and a protective mechanism from injury - the ability to separate out the pelvis from the back and the legs can be forgotten leading to inefficient loading, which can increase the chances of re-injury, increased stiffness, loss of mobility and flexibility and as a result more pain.

People often tend to fear certain movements that cause them pain even long after the tissue has healed, often people tend to fear bending forwards after a previous injury, which can lead to the above faulty movement patterns, stiffness, lack of mobility etc. Research shows that bending forwards does not correlate with nonspecific lower back pain, unless a continuous bend is maintained for a long period of time (1.) In a nutshell, fearing bending forwards may be hindering your recovery and developing a positive relationship with this movement pattern is important. Seconding maintaining a fixed position for a long period of time as with being seated or slightly bent over for a long period would not help recovery and in fact prolong it. Varying movement on a day-to-day basis and not staying fixed in any position or posture is important.

We talk about this more in our posture series -


In this video we teach you how to hip hinge from the ground up,

We start with a basic pelvic tilt on all fours then progress all the way through to a full standing hip hinge movement, if you struggle with any part of these movements, spend more time on them, don't feel you have to do all the movements at once, it may take a few weeks just to get the basic pelvic tilt on all fours, that's fine... take your time and relax when doing the movements.

Actually relaxing is really important when doing our exercises as it allows the body to unstiffen, people that are in pain are often stiff and guarded, relaxing helps create new movement whilst also allowing greater flexibility gains.

This video ties in really well with our lower back pain series, which will expand on these movements and increase your body's ability to move without pain, check it out at –
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James and Jon at present movement

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