The Hip Hinge: Lifting Without Rounding

Neutral spine, moving hips

In a well-coached lift — a Romanian deadlift, a back extension, even picking something off the floor — the spine stays close to its natural, neutral curve while the hips do most of the bending. This is the hip hinge. The erector spinae and multifidus work hard, but mostly isometrically: holding the spine steady rather than moving it.

Why rounding matters

When the low back rounds under load instead of the hips hinging, more of the force passes through spinal flexion rather than the hip. Coaches emphasize a flat back specifically to keep the load pattern predictable and within what the spine handles well.

Coaching cues that help

• "Push the hips back" (not "bend the knees") starts the hinge at the right joint.
• "Proud chest, flat back" gives an external check a lifter can feel.
• Reducing the range of motion (how low the bar/torso goes) is a simple, effective regression if the

back starts to round before full depth.

Scope reminder

Teaching hip-hinge technique is squarely within a trainer's scope. Diagnosing the cause of existing back pain is not — that always belongs to a qualified healthcare professional.