by Tania Maddox, ATC

Think about how many times today you’ve bent forward — picking up groceries, lifting a baby, grabbing a tool, or even leaning over a sink or machine. These simple movements, done countless times every day, rely on a fundamental motion known as the hip hinge. It’s such a common movement that we often overlook the need to do correctly. But proper form is crucial for efficiency and, more importantly, to protect ourselves when lifting heavier loads, whether it’s weights, groceries, or work equipment.

All of these everyday tasks engage our glutes, especially when we hinge properly. By focusing on activating your glutes, we protect our lower back, improve posture, and increase strength. That’s why mastering the hip hinge isn’t just about movement. It’s about maximizing our glutes’ potential for daily activities.

As with anything, practice makes perfect! Here are the steps and cues for mastering the perfect hip hinge:

1. Stand with feet shoulder-width apart, toes slightly outward.

2. Keep your chest open, knees unlocked (slight bend), back flat, core engaged, and head neutral. We want to avoid over flexing or extending the neck, especially with load.

3. Push your hips back, tipping forward, leading with the glutes — don’t lift your toes!

  • The movement comes from the hip joint so imagine pushing the glutes back to touch a wall.

4. Lower your torso to around 45 degrees, feeling a stretch in the hamstrings while keeping your back flat.

5. For the ascent, squeeze your glutes and push your hips forward, keeping both feet in full contact with the floor. Do not lift your toes or heels.

  • Imagine pushing through the floor with both feet!

For industrial athletes, who are constantly on the move, lifting, bending, and reaching, the importance of proper form can’t be overstated. Repetitive motions with poor posture or mechanics are a recipe for injury. Without mastering the hip hinge, the body is forced to compensate, often overloading the lower back and leading to unnecessary pain or strain. It can lead to serious injuries like lower back strain, hamstring pulls, and even knee issues. This is why we don’t talk about being PREPARED in the workplace without educating on [P] Proper Lifting Posture — think hips back, chest up when lifting.

Practicing the hip hinge strengthens the glutes, stabilizes the hips, and sets ourselves up for long-term injury prevention. This simple yet powerful movement pattern can make all the difference in managing repetitive tasks while keeping our bodies strong, efficient, and pain-free.

Don’t let your day hinge on poor form — master the hip hinge, bolster your glute power, and bend and lift with confidence!

Tania Maddox, ATC || Tania is a Certified Athletic Trainer in the Normal, IL area. She has spent time working in California and has worked with athletes and team members as they recover from injuries. She enjoys talking about health and fitness and believes it’s a big part of injury prevention. Outside of work, she likes to spend time with her family and friends, and stays active by going to the gym or going on hikes. She also enjoys watching sports, especially basketball.


Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!