Single Leg Hip Hinge Bodyweight

Single-Leg Hip-Hinge, known also as Single-Leg Romanian Deadlift.
An exercise that focuses the load on the hip extensors: Gluteus maximus and Hamstrings.

The hip hinge is one of the fundamental movements of a lot of exercises. It’s a staple of deadlifts, squats, Olympic lifting, sprinting, and more.
It is important to keep the back straight throughout the movement.

The target muscle is the gluteus maximus (colored red).
The hamstring (dark-pink) assists in hip extension.
In this exercise, the spinal erectors stabilize the spine in a static contraction, movement is only in the hip joint and not in the spine.

Common mistake:
Spinal flexion without maintaining the spinal curves in a neutral position.

The ability to keep our back straight depends on the hamstrings.
You must identify and know the angle of hip flexion at which the hamstrings pull and create backward rotation of the pelvis.

As soon as backward rotation of the pelvis occurs, the lumbar spine loses its lordosis. And at this point, we are exposed to very high loads on the vertebrae.
Knee flexion releases the hamstrings somewhat and allows us to flex the trunk more.

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The Muscle and Motion team

Видео Single Leg Hip Hinge Bodyweight канала Muscle and Motion