The Movement Pattern Most People Skip

Ever try to pick something up and feel it in your back instead of your butt muscles?

That’s not just a getting older thing — it’s a movement problem.

More specifically, it’s a hinge problem.

And fixing it might be the most important upgrade you make to how you train.

The hip hinge is one of the most foundational movement patterns your body can perform.

It’s how you’re supposed to bend, lift, jump, and generate force from your hips — not your knees, and definitely not your spine.

The problem is most people never really learn how to hinge properly.

We squat, we lunge, we deadlift — but without understanding how to shift power through the hips, we end up relying too much on our lower backs and quads, while leaving the glutes and hamstrings undertrained and underfired.

That kind of imbalance adds up over time.

It can lead to back stiffness, tight hips, poor posture, and frustrating plateaus in strength.

Luckily, you don’t need fancy equipment or heavy weights to groove the hinge pattern — you just need to teach your body how to do it right.

One of the simplest ways to do that is with the wall hip hinge drill.

Stand with your back to a wall, about 6–10 inches away.

Place your feet shoulder-width apart with a slight bend in your knees.

From there, push your hips straight back toward the wall — like you’re trying to close a car door with your butt.

Keep your spine neutral, avoid rounding or arching, and once your glutes lightly tap the wall, drive your hips forward to return to standing.

Repeat for 10–12 slow, controlled reps.

You’ll know it’s working if you feel a stretch in your hamstrings and tension in your glutes — not your lower back.

When you train the hip hinge properly, everything improves: your deadlifts get stronger, your posture improves, your back feels better, and your athleticism comes back online.

It’s one of those foundational skills that makes everything else click.

Master this, and your entire body benefits.

Let me know if you want more movement-based tips like this — I’ve got plenty more to share.

Have a great start to your week and remember to move today!

— FitZip