Hip Hinge Wall Tap
The Hip Hinge Wall Tap mainly works the glutes & hips and hamstrings, with help from the lower back. No equipment needed: it uses just your bodyweight.
Hip Hinge Wall Tap Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Hip Hinge Wall Tap
Setup
Standing with your back facing a wall, take a small step forward. Keep your feet shoulder-width apart.
The Movement
Maintain a neutral spine and slight bend in the knees.
Engage your core.
Begin the hinge by pushing your hips backward toward the wall until your glutes gently make contact with the surface.
Ensure you are hinging at the hips, not squatting down.
Once the glutes touch the wall, drive through your heels to return to the starting upright position by extending your hips, squeezing your glutes at the top.
Hip Hinge Wall Tap FAQs
What muscles does the Hip Hinge Wall Tap work?
The Hip Hinge Wall Tap mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hip Hinge Wall Tap?
None. The Hip Hinge Wall Tap is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.