Video wird geladen...

Video konnte nicht geladen werden

Beim Laden dieses Videos ist ein Problem aufgetreten. Dies könnte an einem vorübergehenden Netzwerkproblem liegen oder das Video ist möglicherweise nicht verfügbar.

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over... show more

Conor Harris

83,934 subscribers

52,326 Aufrufe • vor 1 Jahr •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

6 Kommentare

Profilbild von Conor Harris

Conor Harrisvor 1 Jahr

If you enjoyed this reel, I have a newsletter with exclusive free education. I send out: ✅Exercises that get results fixing mobility & pain ✅Case studies ✅Targeted solutions for specific problems like this Join here:

Profilbild von Collanol

Collanolvor 2 Jahren

The latest medical breakthrough against joint pain and stiffness

Profilbild von Whispers to the Wind

Whispers to the Windvor 1 Jahr

Offensive lineman in the nfl practice this often, they constantly have to sit in that two point position and having that interior tilt is crucial for stability and power

Profilbild von Brad Murray

Brad Murrayvor 1 Jahr

Where did you learn these motions. Is this DNS, Dan John, Stu McGill… want to dive deeper. Great work.

Profilbild von Conor Harris

Conor Harrisvor 1 Jahr

I made of the last two. The first is a classic posterior hip capsule stretch. Check out my biomechanics course for more

Profilbild von The Human Movement Institute

The Human Movement Institutevor 1 Jahr

Conner is right to teach the importance of the hip hinge! It is a a critical human movement lost in our modern way of living!

Ähnliche Videos

🚨 The Low Back Movement Nobody Talks About Hip Hinges w/ this technique will decompress your low back, stretch your hamstrings and build correct foot to knee to hip alignment. Give it a try🫡

🚨 The Low Back Movement Nobody Talks About Hip Hinges w/ this technique will decompress your low back, stretch your hamstrings and build correct foot to knee to hip alignment. Give it a try🫡

Justin Mucci

16,996 Aufrufe • vor 1 Jahr

If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.

If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.

Dan Go

208,832 Aufrufe • vor 5 Monaten

The secret to getting better glute activation isn’t always through banded exercises or glute bridges. When executed with proper form, a single leg kickstand hinge is a surefire way to torch your glutes. Glutes properly activate when the pelvis is aligned with proper spine position and foot pressure into the ground. Here’s what you need to know 👇

The secret to getting better glute activation isn’t always through banded exercises or glute bridges. When executed with proper form, a single leg kickstand hinge is a surefire way to torch your glutes. Glutes properly activate when the pelvis is aligned with proper spine position and foot pressure into the ground. Here’s what you need to know 👇

Conor Harris

54,605 Aufrufe • vor 5 Monaten

This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.

This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.

Dan Go

3,149,580 Aufrufe • vor 2 Jahren

5. Romanian Deadlifts They're proven to reduce back pain. It's important to master the hip hinge 1st - meaning doing it without weight. Once you've mastered bodyweight you can start progressing over time. Not being weak is as effective a treatment as any for back pain.

5. Romanian Deadlifts They're proven to reduce back pain. It's important to master the hip hinge 1st - meaning doing it without weight. Once you've mastered bodyweight you can start progressing over time. Not being weak is as effective a treatment as any for back pain.

Chace Chambers

23,428 Aufrufe • vor 2 Monaten

Kettlebell swings done right = explosive hip drive + glute overload. Control the hinge. Squeeze at lockout. That’s how you build fuller, rounder glutes.

Kettlebell swings done right = explosive hip drive + glute overload. Control the hinge. Squeeze at lockout. That’s how you build fuller, rounder glutes.

Cardio Arena

242,936 Aufrufe • vor 3 Monaten

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,545,468 Aufrufe • vor 2 Jahren

The secret key to better “glute activation”? Your big toe. Your big toe has a key connection to the glute in that it’s contact with the ground cues the glute max to do its main job - extend the hip. Learning how to better connect your big toe to the ground will do wonders for your ability to feel your glutes work in exercises. Here’s how ✅

The secret key to better “glute activation”? Your big toe. Your big toe has a key connection to the glute in that it’s contact with the ground cues the glute max to do its main job - extend the hip. Learning how to better connect your big toe to the ground will do wonders for your ability to feel your glutes work in exercises. Here’s how ✅

Conor Harris

60,409 Aufrufe • vor 1 Jahr

Coaching The Seated Good Morning This is a very technical movement that forces you to engage your groin & glutes while arching the low back to regain hip access and spinal extension.

Coaching The Seated Good Morning This is a very technical movement that forces you to engage your groin & glutes while arching the low back to regain hip access and spinal extension.

Justin Mucci

93,627 Aufrufe • vor 4 Monaten

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,236 Aufrufe • vor 2 Jahren

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

218,078 Aufrufe • vor 3 Monaten

Debunking the hinge? 🧐 The hinge implies a posterior shifting of the pelvis, similar to an RDL in the weight room. My 2 issues with this term: 1) Some players perform better with a more quad/forefoot-driven load (not shifting the hips back first). 2) This load isn't 2D, it's 3D. There's a rotational winding of the back hip in hard throwers, which winds up the back leg spring (glutes & deep hip rotators) so the pelvis can rotate (unload) efficiently. "Rotational hinge" may be a more appropriate descriptor.

Debunking the hinge? 🧐 The hinge implies a posterior shifting of the pelvis, similar to an RDL in the weight room. My 2 issues with this term: 1) Some players perform better with a more quad/forefoot-driven load (not shifting the hips back first). 2) This load isn't 2D, it's 3D. There's a rotational winding of the back hip in hard throwers, which winds up the back leg spring (glutes & deep hip rotators) so the pelvis can rotate (unload) efficiently. "Rotational hinge" may be a more appropriate descriptor.

Ben Brewster

11,959 Aufrufe • vor 7 Monaten

Strengthen your adductors to avoid hip impingement and ease low back pain with these exercises:

Strengthen your adductors to avoid hip impingement and ease low back pain with these exercises:

Fernando Lopez

71,555 Aufrufe • vor 1 Jahr

Most people who rely on bands for better “glute activation” often simply don’t know how to properly train their glutes. Bands can be helpful tools, but they aren’t necessary. If you struggle to feel your glutes, try this instead 👇

Most people who rely on bands for better “glute activation” often simply don’t know how to properly train their glutes. Bands can be helpful tools, but they aren’t necessary. If you struggle to feel your glutes, try this instead 👇

Conor Harris

62,135 Aufrufe • vor 8 Monaten

This stretch should be mandatory for people who sit at desks. It's called the Tactical Frog. Your hip flexors shorten when you sit. Your glutes stop firing. Your lower back picks up the slack and starts screaming. The Tactical Frog targets the inner groin, hip flexors, and adductors at the same time. How to do it: Get on all fours. Slide your knees out wide, feet flat and facing out. Lower your hips back slowly until you feel a deep stretch through the inner thighs and groin. Hold for 60 to 90 seconds. Breathe into the tight spots. It should feel uncomfortable but not painful. Do it every morning before you open your laptop. Do it again before bed. I've had clients eliminate years of lower back pain just by making this a daily habit because back wasn't the problem. The hips were. Sitting is not neutral. It's a slow accumulation of tension that eventually becomes injury. This can be the antidote.

This stretch should be mandatory for people who sit at desks. It's called the Tactical Frog. Your hip flexors shorten when you sit. Your glutes stop firing. Your lower back picks up the slack and starts screaming. The Tactical Frog targets the inner groin, hip flexors, and adductors at the same time. How to do it: Get on all fours. Slide your knees out wide, feet flat and facing out. Lower your hips back slowly until you feel a deep stretch through the inner thighs and groin. Hold for 60 to 90 seconds. Breathe into the tight spots. It should feel uncomfortable but not painful. Do it every morning before you open your laptop. Do it again before bed. I've had clients eliminate years of lower back pain just by making this a daily habit because back wasn't the problem. The hips were. Sitting is not neutral. It's a slow accumulation of tension that eventually becomes injury. This can be the antidote.

Dan Go

417,865 Aufrufe • vor 6 Tagen

Your “tight” hip flexors are also likely weak hip flexors. This is why stretching often times never fully fixes the problem - we need to strengthen these muscles through a full range of motion. To get long-term relief, here’s how to properly strengthen them 💪🏼

Your “tight” hip flexors are also likely weak hip flexors. This is why stretching often times never fully fixes the problem - we need to strengthen these muscles through a full range of motion. To get long-term relief, here’s how to properly strengthen them 💪🏼

Conor Harris

115,429 Aufrufe • vor 4 Monaten

Two 100 mph lefties: 2 totally different strategies💡 Scott is highly back-side driven, with a deep hinge and the head staying over the back hip as he builds momentum in the stride. This corresponds to a more lateral block (landing from behind). Crochet is more front-side driven, with a shallow hinge and the head riding the front hip as he builds momentum in the stride. This corresponds to a more vertical block (landing from above). BOTH strategies can work, but it's unlikely that both strategies will work for any one pitcher in particular. Understanding your own body and structure allows for better customization of your mechanics to that unique structure.

Two 100 mph lefties: 2 totally different strategies💡 Scott is highly back-side driven, with a deep hinge and the head staying over the back hip as he builds momentum in the stride. This corresponds to a more lateral block (landing from behind). Crochet is more front-side driven, with a shallow hinge and the head riding the front hip as he builds momentum in the stride. This corresponds to a more vertical block (landing from above). BOTH strategies can work, but it's unlikely that both strategies will work for any one pitcher in particular. Understanding your own body and structure allows for better customization of your mechanics to that unique structure.

Ben Brewster

79,904 Aufrufe • vor 1 Jahr

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,066,834 Aufrufe • vor 2 Jahren

5. Strengthen your glutes Weak glutes force your knees and hips to overcompensate. Result? Joint pain. Fix it with: - Glute bridges - Clamshells - Step-ups Here's a few more great, beginner friendly exercises to do at home:

5. Strengthen your glutes Weak glutes force your knees and hips to overcompensate. Result? Joint pain. Fix it with: - Glute bridges - Clamshells - Step-ups Here's a few more great, beginner friendly exercises to do at home:

Leddy

390,781 Aufrufe • vor 1 Jahr

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Jeromy Bryk | Strength+Physique Coach💯

15,882 Aufrufe • vor 5 Monaten