Hip Hinge / RDL (Bilateral Romanian Deadlift)
Fundamental hinge pattern for hip mechanics. Builds skill for deadlifts and other hinge-based lifts.
hip mobility exercises Hip hinge pattern, glutes, hamstringsExecution
- 1Stand with feet hip-width apart
- 2Push the hips back with a soft knee bend
- 3Maintain a neutral spine throughout
- 4Lower until you feel a hamstring stretch
- 5Return by driving the hips forward and squeezing glutes
- 63 sets x 10-12 reps
Cues
- Hips back, chest up
- Weight through midfoot/heel
- Spine stays long
Common Errors
- Rounding the low back
- Turning it into a squat
- Overextending at the top
Progressions
- 1Dowel on back -> Bodyweight -> KB/DB -> Barbell
Related Patterns
posterior pelvic tiltlower crossed syndrome
