Name: Playbook - Julia Taylor - Hip hinges
Uploaded: 2021-12-05T20:36:55.372Z
Duration: 45 min
Description: Hip hinges

Exercises to put your glutes in the shortened position
Where the exercise is hardest in the most shortened position
This should be done before stretchers/lengthening exercises

Similar to a hip thrust
- Place the dumbbell to your hip crease
- While tucking your head in keep a neutral spine 
- if your feet are too far way then you will feel it in your hamstrings
-if your feet are too close then you will feel it in your quads
- go up just high enough to the point where you can still keep that neutral spine
-go back down all the way to the floor then back up again
- if you find yourself sliding, put something behind your head so you don’t slide.

Dumbbell Glute Bridge

- Place the dumbbell on your hips crease
- Raise one leg off the ground
- Similar to a hip thrust
- While tucking your head in keep a neutral spine 
- if your feet are too far way then you will feel it in your hamstrings
-if your feet are too close then you will feel it in your quads
- Push through your heel raise your hips
- go up just high enough to the point where you can still keep that neutral spine
-go back down all the way to the floor then back up again
- if you find yourself sliding, put something behind your head so you don’t slide.

DB single leg glute bridge

-Place the bench at the distance where your upper back is on the bench and the bar is at your hip bend/crease
-Round Forward Slightly with your upper body by keeping your chin tucked in and elbows bent and up
-Squeeze your core throughout the whole movement
-Foot should be place so that when you are at the top your knees are a 90 Degree angle
-Non working leg should be in the air or ankle on opposite Knee as a regression
-too close= too much quad
-too far= too much hamstring
-hinge at your hips and go up and down

DB single leg hip thrust leg up

Single leg hip thrust leg bent

- Place your feet hip Width apart and feet ever so slightly pointed outwards
- Hips will be high and pushed back (for beginners it is best done by starting at the top)
- Chest Up and shoulders pinched back and core squeeze throughout the whole movement so your back is neutral
- Head should be neutral throughout the whole movement (never to the side, never up like a turtle and never too tucked in)
- Push your HIPS BACK and your torso will be bent over
- The Dumbbells should glide along your legs throughout the whole movement
- Start by first driving your hips back with little to No bend in the knees then once the DB’s clear the knees slightly Bend them and point them out while keeping your hips up and back
- to come up think about someone is about to poke you in the butt… so well keeping a neutral back squeeze your glutes and come up!

Hip hinges

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