Suspension Hip Hinge

Suspension Hip Hinge

The Suspension Hip Hinge is a versatile exercise that targets several muscles in the lower body, including the glutes, hamstrings, and lower back. This exercise is commonly performed using a suspension trainer, which consists of adjustable straps that can be anchored to a stable object. By adjusting the length of the straps, you can modify the intensity of the exercise according to your fitness level. The Suspension Hip Hinge is a great choice for individuals seeking to improve their strength and stability in the lower body. This exercise helps to enhance hip mobility, increase core strength, and develop proper movement patterns. Additionally, it can be a useful tool for improving posture and preventing lower back pain. When performing the Suspension Hip Hinge, it is important to maintain a neutral spine and engage the core muscles throughout the movement. This exercise primarily involves hinging at the hips while keeping the legs straight or slightly bent. By focusing on the hip hinge motion, you can maximize activation of the glute and hamstring muscles while minimizing stress on the lower back. As with any exercise, proper form and technique are essential to prevent injury and achieve optimal results. It is recommended to start with lighter resistance or modified variations of the Suspension Hip Hinge until you feel comfortable and confident with the movement. Incorporating this exercise into a well-rounded workout routine can contribute to overall lower body strength, stability, and improved functional fitness.


  • Stand facing the suspension trainer with your feet hip-width apart.
  • Hold onto the handles of the suspension trainer with a comfortable grip.
  • Lean backward while keeping your back straight and your core engaged.
  • Hinge at your hips and lower your upper body toward the ground, maintaining a slight bend in your knees.
  • Continue lowering until you feel a stretch in your hamstrings and glutes.
  • Engage your glutes and core to lift your upper body back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain stability and control.
  • Keep your back straight and avoid rounding your shoulders or hunching forward.
  • Gradually increase the intensity by adjusting the angle of your body to challenge your glutes and hamstrings more.
  • Control the movement by using your hips to hinge backward, emphasizing the stretch in your hamstrings.
  • Aim to maintain a neutral spine alignment throughout the exercise to prevent unnecessary strain on your lower back.
  • Use a mirror or ask for a partner to provide feedback on your form to ensure proper technique.
  • Experiment with different foot positions to target different muscle groups, such as wider stance to engage inner thighs or narrower stance to target outer glutes.
  • Focus on a slow and controlled movement rather than rushing through the exercise.
  • Remember to breathe continuously and avoid holding your breath during the exercise.
  • Consult with a fitness professional to assess your form and provide personalized tips for improvement.


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