Single-Leg Hip Hinge

The single leg hip hinge is an important movement pattern to learn for balance and stability in your hips and glutes.

Single Leg Hip Hinge

Here's how to perform the single-leg hip hinge:

  • Start with your feet shoulder width.
  • Shift your weight slightly over to the leg that you'll keep on the ground.
  • Soften your knee on that side.
  • Start to kick, keeping your leg and body straight on one side.
  • Send your hips backward some as you hinge.
  • Aim to finish with your nose, over your knee, over your toe.
  • Squeeze your glutes and stand back up.

If you're an athlete or a runner, absorbing force with your hips sets you up in a better place to produce force or push off in your next stride.

You can use weight to vary the resistance and goal of the exercise:

  • If you want more of a challenge for your balance, hold the weight on the opposite side of the ground leg.
  • If you want to go a bit heavier, keep the weight on the same side as your leg.

If this movement pattern feels too challenging for you, you might start by holding onto something or bracing so you can get the pattern down first. Some people opt to brace so they can lift a bit heavier.

Learn more about fitness from your inbox

Join the newsletter
I most want to see changes in my
Your information will never be shared or sold