Alternating Hinge Bow
The Alternating Hinge Bow mainly works the glutes & hips and hamstrings, with help from the lower back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Alternating Hinge Bow Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Abductor (gluteus medius)
How to do the Alternating Hinge Bow
Setup
Standing tall, shift your weight onto one leg while keeping a soft bend in the knee. The other foot should be placed slightly behind you for balance on the toes, or hover slightly off the floor.
Movement
Initiate the movement by pushing your hips backward while keeping your back straight and core engaged.
Hinge forward at the hips, ensuring your spine stays neutral. Let your chest lower toward the floor as your free leg extends backward for counterbalance.
Keep your arms hanging naturally at your sides or use them for balance.
Once you feel a stretch in the hamstring of the supporting leg, drive your hips forward to return to the starting upright position by squeezing the glutes.
Form Tips
Focus on maintaining a flat back throughout the entire range of motion.
Keep your hips square to the ground; do not let the hip of the moving leg rotate upward.
This can be done as a bodyweight exercise or with weights (kettlebells/dumbbells) in one or both hands.
Alternating Hinge Bow FAQs
What muscles does the Alternating Hinge Bow work?
The Alternating Hinge Bow mainly works the glutes & hips and hamstrings, with help from the lower back and hip abductors (outer thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Alternating Hinge Bow?
None. The Alternating Hinge Bow is a bodyweight exercise, so you can do it anywhere.
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