Here are 5 deadlift/hip hinging exercises you can do at home. These exercises require minimal equipment. Whether you are learning the hip hinging movement, or are a seasoned veteran, these exercises will be very useful, and also challenging.
#1) Single Leg Deadlifts With Dowel Down Back
This exercise strengthens the posterior chain muscles, and also the foot and lower leg. This unweighted variation is a great warm-up exercise, and is also a great way to learn the hip hinging movement.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee. You may keep your non-working leg straight, or knee bent at 90 degrees (this will be easier). For the duration of the exercise, keep the non-working leg close to the midline of your body.
- Place a dowel, broom or other long object down your back. The dowel should be in contact with the back of your head, back, and hips.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- Exhale after you have pressed away from the floor and are approaching the top position.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. If you perform the hinge incorrectly, the dowel will lose contact with one or more of the key points of contact.
- Do not allow your knee to fall inside or outside of your foot.
#2) Band Resisted Staggered Stance Deadlifts
This exercise strengthens the posterior chain muscles, and also the foot and lower leg. You may also add dumbbells.
Coaching Tips:
- Fasten a resistance band around a secure surface, and loop the band around your hip crease. There should be a significant amount of resistance in the band for 100% of the exercise, and the resistance should be coming posteriorly.
- Get into a staggered stance.
- Form a tripod base by placing your weight on the back portion of your front foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Be on the forefoot of your back foot.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knees to fall inside or outside of your feet.
- Exhale after you have pressed away from the floor and are approaching the top position.
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#3) Dumbbell Deadlifts + Band Resistance
This exercise strengthens the posterior chain muscles. You may also perform this exercise using just dumbbells, or just a band.
Coaching Tips:
- Loop a resistance band under the mid to back portion of your feet, and hold the band in both hands. There should be resistance in the band for 100% of the exercise, and the resistance should be even on both sides. Hold onto a pair of dumbbells.
- Adopt your preferred stance.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise.
- Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, the weights should not travel ahead of your body.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knees to fall inside or outside of your feet. For the duration of the exercise, pretend you are trying to spread the floor apart with your feet. This cue can really help.
- Exhale after you have pressed away from the floor and are approaching the top position.
#4) Single Leg Rear Foot Elevated Deadlifts
This exercise strengthens the posterior chain muscles, and also the foot and lower leg. You may also add band resistance.
Coaching Tips:
- Adopt a staggered stance, and place your back foot on a box/bench.
- On your front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Be on the forefoot of your back foot.
- Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your hands and the weights should not travel ahead of your body.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- Exhale after you have pressed away from the floor and are approaching the top position.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knees to fall inside or outside of your feet.
#5) Single Leg Dumbbell Deadlifts
This exercise strengthens the posterior chain muscles, and also the foot and lower leg. You may also add band resistance.
Coaching Tips:
- Hold onto a pair of dumbbells or kettlebells. You may also perform this exercise using band resistance (or a combo).
- Stand on one foot, and have a slight bend in your knee. You may keep your non-working leg straight, or knee bent at 90 degrees (this will be easier). For the duration of the exercise, keep the non-working leg close to the midline of your body.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise.
- Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your hands and the weights should not travel ahead of your body.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- Exhale after you have pressed away from the floor and are approaching the top position.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knee to fall inside or outside of your feet.
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