Deadlift (Hip Hinge)
Equipment: None
Tempo: 2-3 seconds down, 1 second up.
Breathing: Inhale before hinging back, exhale as you drive your hips forward to stand.
Starting position
Stand with feet hip-width apart, soft bend in the knees, shoulders back.
Step by step
- Push your hips straight back, like closing a car door with them.
- Let your torso lean forward as your hips move back, keeping your spine neutral.
- Lower until you feel a stretch in your hamstrings, or your hands reach shin/knee height.
- Drive your hips forward to return to standing, squeezing your glutes at the top.
Correct-form cues
- This is a hip movement, not a squat — knees bend only slightly.
- Keep the weight (real or imaginary) close to your legs the whole way.
- Keep your spine long, not rounded, from the top of the movement to the bottom.
Common mistakes
Rounding the lower back
Coaching cue: Reduce the range of motion until you can keep your chest up and spine neutral throughout.
Turning it into a squat by bending the knees too much
Coaching cue: Focus on pushing your hips backward first, before any knee bend.
Easier option
Practice the hip-hinge pattern against a wall, tapping your glutes to it.
Harder option
Add light dumbbells held in front of your thighs once bodyweight form is solid.
Safety note
- Learn the bodyweight hip-hinge pattern thoroughly before adding any load.
- Stop immediately if you feel a pull or pinch in your lower back.
Stop and rest if you notice: Sharp or shooting lower back pain; Any pain radiating down a leg.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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