What is Nordic hip hinge?

The Nordic hip hinge is a hard kneeling calisthenics exercise that eccentrically loads the hamstrings and glutes through a controlled hip hinge. It builds posterior-chain strength, improves hip control and deceleration, and requires anchored feet or a partner for safe execution.

How to Do Nordic hip hinge

  1. Set up kneeling: Kneel on a padded surface with feet anchored under a bar or held by a partner; knees hip-width and torso upright.
  2. Engage core: Brace your core and squeeze glutes; keep a straight line from head to knees to prevent lumbar flexion during the descent.
  3. Initiate hip hinge: Hinge slowly at the hips, pushing them back while maintaining a flat back; allow the torso to move forward under control.
  4. Control descent: Lower as far as strength allows with slow eccentric control; aim for a 2–5 second descent and stop before lumbar rounding.
  5. Return with hamstrings: Drive hips back and pull with hamstrings to return upright; avoid jerking and use a partner assist or band if needed.

Muscle Groups

Hamstring, Glutes

Description

Kneel on a soft surface with your feet anchored under something stable or held by a partner. Keep your body in a straight line from head to knees, engage your core, and slowly hinge at the hips, lowering your torso forward while maintaining a straight back. Go as far as your strength and control allow, then return to the upright position by engaging your hamstrings and glutes. Focus on controlled movement and avoid bending at the waist.

Movement Group

Legs

Required Equipment

Pole Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Nordic hip hinge?

It builds eccentric hamstring and glute strength, improves hip hinge mechanics and posterior-chain resilience, enhances sprint and deadlift transfer, and helps prevent hamstring strains when progressed safely over time with proper technique.

What common mistakes should I avoid?

Avoid rounding the lower back, using arm momentum, letting knees drift, and dropping too quickly. Poor foot anchoring or lack of core bracing increases injury risk. Stop before form breaks and use assistance if needed.

How can I progress or modify the Nordic hip hinge?

Start with partial range or eccentric-only negatives, use a resistance band or partner for assistance, or press from the hands to reduce load. Progress to full-range negatives, slower tempo, or added resistance once control improves.