Smart Workout Diary

Hip Hinge with Dowel

The hip hinge with a dowel is a bodyweight drill that teaches controlled hip flexion and extension while maintaining a neutral spine. The dowel provides tactile feedback at the head, upper back, and sacrum as you move the hips backward. It develops hip-hinge mechanics for movements such as deadlifts and helps train the glutes and hamstrings.

Demonstration

Demonstration: Hip Hinge with Dowel

Instructions

  1. Stand tall with feet about hip-width apart and hold a dowel vertically along your back with one hand behind your neck and the other behind your low back.
  2. Position the dowel so it contacts the back of your head, upper back, and sacrum.
  3. Soften your knees, brace your trunk, and push your hips straight backward while keeping all three contact points.
  4. Lower your torso only as far as you can without losing dowel contact or rounding your back.
  5. Press through your feet and drive the hips forward to return to a tall standing position.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dowel
Difficulty
Beginner

Technique tips

  1. Keep the dowel lightly in contact with all three points; losing contact often indicates unwanted spinal movement.
  2. Think of reaching your hips back rather than bending forward from the waist.
  3. Keep pressure balanced across the whole foot and avoid shifting onto your toes.
  4. Use a smaller range of motion until you can maintain a neutral spine throughout.
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