Glutes · Hip hinge
Hands-on-Thighs Hip Hinge
The Hands-on-Thighs Hip Hinge mainly trains your hamstrings and glutes. Also working: lower back.
Bodyweight
Stable
How to do it
- Stand with feet hip-width apart, knees soft
- Push your hips back, hands sliding toward your knees
- Back stays straight, neck in line with your spine
- Squeeze your glutes and stand tall
Coach’s tip
This is how to lift properly: from the hips, with a straight back. Your hands on your thighs support you and show you how far you’re going. Once the movement is solid, add the cable.
Setup
Grip
Hands flat on your thighs
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (hip hinge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Hands-on-Thighs Hip Hinge work?
Mainly the hamstrings and glutes. The lower back help.
What can I do instead of the Hands-on-Thighs Hip Hinge?
For the same movement: Romanian Deadlift, One-Cable Romanian Deadlift and Cable Deadlift. In DCFT you swap with one tap.
DCFT
The Hands-on-Thighs Hip Hinge in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.