Bend & Extend At The Hips Exercises

My programs are always “movement based” which means pushing, pulling, bending & extending at the knees, and bending and extending at the hips. Also referred to as “hip hinge” exercises in the biz.

Today I want to go through some options for bend and extend at the hips exercises, and in the spirit of my “more great free stuff” category I’ll show you some great instructional videos I’ve been studying up on. Because… I’m pretty damn good but there’s always more to learn, and always someone you can learn from. So if I think someone else can explain or demonstrate better than I can  myself, I’m gonna show you their video and give credit where it is due.

In my free introduction to resistance training here on the website I include a simple body weight hip thrust on second day aka the Pull Day. This is a really useful exercise to reintroduce the natural movement of bending safely from the hips, rather than dangerously bending at the waist through spinal flexion. You’ll be surprised at just how much you will feel this one in the butt and hamstrings, especially when you progress to a single legged version. A weighted version of this exercise is considered just about unbeatable (up there with squats and lunges) for building a nice, firm, round arse.

I quite like the Life Fitness Back Extension Machine as well, so here’s an instructional video on how to use that one.

Now when we’re talking about hip hinging it almost goes without saying that deadlifts are the king of exercises. They’re possibly the king of all exercises in general but especially in this context. The thing with deadlifts is that good technique is absolutely crucial. We absolutely must maintain good spinal posture and lift by extending at the hips.

Here’s a great video on how to deadlift properly and safely.

Next up is a Reverse Hyper Extension, and this is a new one to me that a friend recommended I look into. Here’s a great video explaining what they are and why they’re good for you.

Those machines don’t seem to be very common though, so here’s how to do a bodyweight variation with a piece of equipment you are more likely to find at your gym.

These look great / kind of horrible to me, so I will be incorporating them into my Power, Precision & Pump routine starting from today!


Author: davehpt

I'm DaveHPT, Maybe you've heard of me? Musician, rock star and recording artist. Published author. Former security industry professional. Personal Trainer, Online Coach and the INNOVATOR in Sports Nutrition.

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