Purpose:
The active hip hinge movement pattern is a foundational part of how we pick things up off of the floor and how we load our posterior chain in most functional contexts. It demonstrates fully coordinated posterior chain function in stabilising and loading the backside of the spine, isometric core stability, and straight legged flexion of the hip.
Like the active squat, the active hip hinge movement pattern is another foundational movement pattern that challenges total body mechanics and neuromuscular control when performed - particularly when it is loaded (for example in a deadlift).
Note: there are many different types of hinging patterns. While the overall pattern looks similar (hips moving backwards while the torso lowers), the positioning of the spine and the pelvis may change. For example, a ‘toe touch’ is a hinging movement, but involves the spine moving into flexion and the pelvis in a posterior tilt - while this is an important indicator for flexibility and general health, the ‘active hip hinge’ will be testing overall mobility in a much more active neuromuscular context (spine and pelvis held in neutral positioning throughout the movement).
This test will look for an ‘active hip hinge, as it demonstrates a fully coordinated neuromuscular system with mobility in a symmetrical stance.
Description:
The client assumes the starting position by having their feet approximately hip width apart with feet facing directly forward.
The client is then instructed to maintain a neutral spinal position as they hinge forward at the hips with soft knees.
The spine should stay in neutral.
The hips should stay in neutral (anterior tilt and no lateral hiking).
The knees should align over the feet with no valgus collapse observed at the knee or the feet.
Observe the client from front and side.
Common Faults:
Limited range of motion in the posterior chain or limited overall body stabilisation and control can cause poor performance as seen in an inability to maintain neutral spine while hinging
Hip hike