Hip B-Stance Hinge
The Hip B-Stance Hinge 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.
Hip B-Stance Hinge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Abductor (gluteus medius)
How to do the Hip B-Stance Hinge
SETUP
Stand with feet hip-width apart. Take a small step backward with one foot and place the ball of that foot on the floor (this is your 'kickstand').
Keep the majority of your weight—about 80-90%—on the front, stationary leg.
Maintain a soft bend in both knees throughout the movement.
MOVEMENT
Begin the movement by pushing your hips straight backward while keeping your back straight and core braced.
Lower your torso until it is roughly parallel to the floor, or until you feel a deep stretch in the hamstrings of your front leg.
Ensure your neck stays neutral by focusing on a spot on the floor in front of you.
Drive through the heel of your front foot to return to the starting, upright position, squeezing your glutes at the top.
Keep your chest up and shoulders pulled back throughout the repetitions.
Hip B-Stance Hinge FAQs
What muscles does the Hip B-Stance Hinge work?
The Hip B-Stance Hinge 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 Hip B-Stance Hinge?
None. The Hip B-Stance Hinge is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.