A hip hinge exercise that targets the glutes and hamstrings while improving hip mobility and posterior chain strength through controlled kettlebell movements between the legs.
Stand with feet shoulder-width apart, holding a kettlebell between your legs. Hinge at the hips, lowering the kettlebell behind you while keeping your back flat. Drive your hips forward to return to the starting position, squeezing your glutes at the top.
Begin standing with feet shoulder-width apart, kettlebell held between your legs, and core engaged.
Return to the starting position with hips fully extended and glutes engaged, maintaining control throughout the movement.
Hinge at the hips, keep your back flat, drive through your glutes, control the movement
Rounding the back, not maintaining proper form, rushing the movement, poor hip hinge
Increase kettlebell weight, add resistance bands, perform single-leg variations, or add more repetitions.
Use lighter kettlebell, perform with dumbbells, or reduce range of motion.
Stop if you experience pain in the lower back, hips, or knees. Maintain proper form to avoid injury. Focus on controlled movement rather than heavy weight.