#Hinging

Most women are not bad at hinging. They were never taught what it actually is. If you feel your lower back more than your glutes — this is why. It’s not about going down. It’s about sending your hips back. This is the difference between just bending forward… and actually using your glutes. This is exactly what we break down step by step in person. We’re hosting a Women’s Strength & Hormones Workshop in NYC on April 11. If you’re local and want to actually learn how to train with structure and confidence — DM me “WORKSHOP” #womensstrength #hinge #glutetraining #nycfitness #strengthtrainingforwomen

💪 B-Stance RDL Variation: Small Change, Big Difference Glute Max-Focused RDL: 🔑 Back foot placed slightly behind 🏋️‍♂️ Torso stays squared while hinging straight down 🤕 Front knee flares out gently 🔄 Shoulders stay level with the ground 🍑 Focuses on glute max & hamstrings Feels stronger and more stable for most people. Glute Medius-Focused RDL: 🔑 Back foot set further behind & flares inward 🔄 Torso rotates slightly as you hinge 💪 Shoulder dips on the working side 🦵 Focuses more on glute medius & lateral tension 🎯 Especially great for hip stability and control! 🚀 Keep this for your next leg day! #GluteMax #calesthenics #gluteworkout #gym

When a simple side bend turns out to be so much more—for your body, your brain, and your overall wellness. This hinging side-bend in Gate Pose is a powerful functional movement and mindful movement practice with benefits for every part of you: Hips: Opens and activates the adductors, improving hip mobility and stability. Core: Engages your deep core muscles and obliques, supporting core strength and overall stability. Back: Strengthens the lower back, while the rotation in the side bend helps maintain spinal health and reduce back pain. Mind: The gentle, swaying rhythm gives your nervous system something it loves. This repetitive, rhythmic, mindful movement helps activate the parasympathetic “rest and settle” mode, leaving you grounded, calm, and mentally clear. And I don’t just know this as a teacher I’ve felt the difference firsthand. I first used this movement in 2017 during my chronic pain rehab, and I’m still using it today in 2026 as part of my postpartum recovery after my son was born in November. If you have sensitive knees—or just want to make it more cozy—pop a blanket under your knee on the mat. Try 10 slow repetitions on each side and notice how your core, hips, back, and mind respond. 
Let me know how you feel afterward 💪🏼✨ 
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 Ps. Can you spot Louis little toes! 💙 #corestrength #hipmobility #lowbackpainrelief #functionalyoga #strongbodystrongmind

Hyper Extension (Know The Difference) . . 1. Lower Back Focus Keep your back completely straight and neutral throughout the movement. Your head should stay aligned (slightly tucked) and your focus should be on hinging from the hips while engaging your lower back muscles. Avoid excessive rounding or arching. 👉 Pro Tip: Think of your body as one straight line while coming up—don’t “lift” with your chest, just extend through your hips. 2. Glute Focus To target your glutes more, slightly round your upper back and push your hips back. As you come up, squeeze your glutes hard at the top while maintaining controlled movement. 👉 Pro Tip: Pause for 1–2 seconds at the top and consciously squeeze your glutes—this increases activation big time. 3. Wrong Movement ❌ Swinging your upper body up and down using momentum, instead of controlled reps, reduces effectiveness and increases injury risk. Also, not focusing on mind-muscle connection leads to poor results. 👉 Pro Tip: Slow down your reps (2–3 seconds up & down). If you can’t control the movement, you’re going too fast or too heavy. 🔥 Final Tip: Master form before adding weight. Whether your goal is lower back strength or glute growth, control + intention is what gives results—not ego lifting. #fitness #hyperextension #glutes #viral #instagram

It’s so counter intuitive to think that you really *don’t* necessarily need to get stronger to climb overhang. It’s because so much of it is in your HIPS. If you really think you need more upper body strength to climb overhang next time try pulling with your toes and hinging with your hips. #climbingtips #climbingtraining #climbingtechnique

If you can’t hip hinge properly, every deadlift and RDL you do is an injury waiting to happen. 👇 Two cueing drills that will fix your pattern immediately. Most lifters who keep getting lower back and hamstring injuries aren’t lifting too heavy. They’re hinging from their lumbar spine instead of their hips. The load has to go somewhere — and when the hip hinge breaks down it goes straight to the structures that can’t handle it. Hands behind back — forces your chest up and your hips back. You physically can’t round forward. Feel what a real hip hinge is supposed to feel like. Foam roller — slides down your legs as you hinge. If it loses contact you’ve stopped hinging and started bending from your spine. Instant feedback every single rep. What to focus on: — Soft knees — not locked, not squatting — Hips drive back — not down — Flat back throughout — Feel the hamstring load at the bottom Own the pattern before you add load. The movement quality you build here transfers directly to every loaded hinge you do. $27 Pain Fix Guide — link in bio 🔗 Break the injury cycle. Build durable strength. 💪 #hiphinge #deadlift #lowbackpain #hamstrings #thepainfixdoc jwsfitness dpt physicaltherapy drivenlifters breaktheinjurycycle durablestrength movementpatterns injuryprevention resilientbody strengthtraining

The step up jump is one exercise that makes its way into pretty much every program I create! It’s good for your bounce, but it’s also great for first step explosiveness (particularly when you make it hip dominant by hinging/leaning the torso forward in the starting position). This clip is from a recent strength/power day in Unranked Academy. You’re in our gym with us in unranked season 2. Hit play and follow along live with our strength, athleticism and skill workouts. Unranked is not only the ultimate blueprint for players, but also a great resource for trainers and coaches trying to take their craft to the next level. Huge summer. Let’s work.

I’ve been using this long lever hamstring iso in my own training, and it’s been a game changer. ✅ Hamstrings feel stronger and more resilient ⚡ Hinging feels smoother, more controlled 💥 Minimal setup, maximum tension This isn’t just accessory work, it’s a must if you care about performance and injury prevention. Start with sets of 15–20 seconds per side and build up over time. If single-leg is too challenging, start with both legs and progress from there. Thank me later. 🤝🏼 #HamstringWorkout #StrengthAndConditioning #InjuryPrevention #LowerBodyStrength #AthleticPerformance #TrainSmart #Powerlifting #PosteriorChain

What happens if you bring your knees forward in an RDL? Your knees are the culprit. If they travel forward, the weight shifts to your lower back and quads. By keeping the knees fixed and hinging deep, you maximize mechanical tension. Legs Straighter: Hits those high hamstrings. Slight Knee Bend: Deep glute stretch. **Just don’t let them move forward** SAVE for your next leg day.🔥 #gym #workout #fitness #legday #relatable

The wall-supported RDL hits different than your typical RDL variations. & that’s exactly why it deserves a spot in your program. Here’s what makes it unique: The wall support lets you push BACK into the movement instead of just hinging forward. That backward push? It fires your glutes in a way that free-standing RDLs can’t replicate. Single-leg RDLs are incredible for balance & stability. Regular RDLs are fantastic for loading the posterior chain. But the wall-supported version gives you something different: Maximum glute activation through an assisted hip hinge. You’re essentially priming your glutes to do what they need to do when you run - extend your hip with power. It’s not necessarily “better” than other RDL variations. It’s just different. & that difference matters when you’re trying to build bulletproof glutes for running. If you’re looking for more direction with your strength training, but without the price tag of a coach - I got you covered! This week only my Runner’s strength guide is marked down over 70% for Sam’s birthday 🥳 Comment STRENGTH & I’ll send you the link & code!

Balance training at any age is about staying strong, mobile, and independent. 💪✨ This balancing queen @christinafarouk is showing us how it’s done: balancing on one leg on a BOSU balance trainer, hinging forward, then standing tall again with control. 👑🔥 Balance is a key pillar of aging well — it helps: ✔️ Prevent falls ✔️ Maintain joint mobility ✔️ Improve posture & body awareness ✔️ Keep you moving freely at any age Train your balance, train your freedom. Movement is the magic to staying young. 💫 #bosu #bosuball #fitness #balance #core

Y’all asked for the hinge breakdown… so here it is. One of the ways we practiced hinging at Deadlift Party for the Girls was with bodyweight good mornings. Before you load a deadlift, you need to understand how to push the hips back and control your torso. Master the hinge first. Deadlifts get way easier after that. For those of you who are out of town and want to improve your deadlift, I actually put together an 8 week deadlift progression PDF. It’s the next best thing to being in class, and it covers many of the same fundamentals we work on. Comment PROGRESSION and I’ll send over the link💜 Deadlift Party for the Girls tomorrow is SOLD OUT. Grateful for the support 💜 ___________________________ #hinge