# Hip Hinge Dowel Drill

URL: https://heatsy.app/ex/hip-hinge-dowel-drill

Also known as: Dowel Hip Hinge, Hip Hinge with Stick, Broomstick Hip Hinge

Body region: Legs, Back, Glutes

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Multifidus, Transversus Abdominis

## Technique

1. Hold a dowel or broomstick along your spine, one hand at the neck and the other at the lower back.
2. Keep head, upper back and tailbone touching the stick and soften the knees.
3. Push the hips back and tip forward, keeping all three contact points.
4. Stand by driving the hips forward.

### Cues

- If the stick leaves your tailbone, you have gone too far or rounded.
- Feel the hamstrings load instead of the knees.

### Common mistakes

- Losing contact with the stick.
- Squatting instead of sending the hips back.
- Looking up and straining the neck.

## Alternatives

- [Wall Hip Hinge Drill](https://heatsy.app/ex/wall-hip-hinge-drill)
- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)