Video: Hip Hinge Progression

This Hip Hinge Progression exercise can strengthen your core and your legs and improve your balance, and it'll get your heart rate up in a hurry.

Brock Armstrong
2-minute read
The Quick And Dirty
  • AKA: Full-Body Swings
  • Muscle groups used: Hamstrings, glutes, erector spinae, rectus abdominus, deltoids, latissimus dorsi, gastrocnemius and soleus.
  • Equipment needed: A high enough ceiling to ensure you won't punch it accidentally
  • Level: Beginner and intermediate

Taking movement breaks throughout your day is a vital part of any active lifestyle. This is especially important if you have a desk job and spend most of your time sitting down. In fact, what we call "movement snacks" are a component of the Weighless Program that I co-founded with Monica Reinagel (the Nutrition Diva). In this video, I demonstrate a full-body example of a set of movements you can do when you feel the urge for a movement snack in your day.

You'll notice that in the video I am in my "civilian clothes" (no need to change into your gym attire) and I also do not have any gear. Just my body and some chutzpah! A good movement snack is something you can do no matter where you are or what you have with you. 

This progression uses a basic hip hinge, a fundamental movement that helps you perform essential tasks such as bending down to pick things up off the ground. The hip hinge is also a part of many strength training exercises, such as the deadlift, kettlebell swing, power clean, and lots of other fun movements. Practicing this movement and developing the balance, coordination and mobility to do it effectively and efficiently will benefit you in many areas of life and sport.

You may notice that the second part of this progression looks a lot like a kettlebell swing (without the kettlebell). That is by design. Before you start adding weight to this (or any) exercise, you need to master the fundamental movement pattern first. 

The next time you feel the need for a movement snack, give this hip hinge progression a try. By doing this set of movements on a regular basis, you can take care of two important aspects of fitness at once:

  1. Inject some full-body movement into your sedentary day.
  2. Practice a movement that will benefit you in daily life and the gym.
All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Brock Armstrong Get-Fit Guy

Brock Armstrong was the host of the Get-Fit Guy podcast between 2017 and 2021. He is a certified AFLCA Group Fitness Leader with a designation in Portable Equipment, NCCP and CAC Triathlon Coach, and a TnT certified run coach. He is also on the board of advisors for the Primal Health Coach Institute and a guest faculty member of the Human Potential Institute.