Hip Hinge

A hip hinge is any movement that involves flexion or extension of the hips. Even though you’re working a lot of the same muscles as a squat, you’ll engage them in a different way.

Beginner: Romanian Deadlift With Dumbbells

Stand with feet hip width and hold dumbbells so they rest against front of thighs. Brace core, send hips back, and lower weights toward ground. Keep spine neutral (no rounding), and if you need to, bend knees slightly in order to get weights to ground. Engage glutes and hamstrings to return to starting position, squeezing glutes at top of the movement.

Advanced: Single-Leg Romanian Deadlift With Dumbbells

This move is almost the same as the last, except you’ll be performing it on one leg to work on your balance. Begin with both feet on the ground and hinge forward, allowing right leg to lift behind you, keeping hips square toward ground. Think of lifted leg as a counterbalance to torso bending forward. Return to starting position by lifting torso and bringing leg back to floor. Do all reps on left leg then switch sides.