- EquipmentOther
- PatternHinge
- Reps8 to 20 reps
- Joint loadNone flagged
Hold a broomstick or dowel vertically along your back so it touches the back of your head, upper back and tailbone. Stand with feet hip width apart.
First cueKeep the stick touching head, back and tailbone.
How to do the Broomstick Hip Hinge
Set up. Hold a broomstick or dowel vertically along your back so it touches the back of your head, upper back and tailbone. Stand with feet hip width apart.
- Push your hips back and lean forward, keeping all three contact points on the stick.
- Lower until you feel a stretch in the hamstrings.
- Drive the hips forward to stand.
Form cues
- Keep the stick touching head, back and tailbone.
- Keep the knees softly bent.
- Move from the hips.
Common mistakes
- Losing contact at the head or tailbone.
- Bending the knees so it becomes a squat.
Muscles worked
Main target: Hamstrings. The hamstrings run down the back of the thigh. They bend the knee and extend the hip, which is why both a curl and a hinge train them.
On the way: Glutes and Lower back.
Its other side: Quads, in the knees and hips pattern.
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Stiff-Leg Deadlift
Dumbbell
Gym or cable swap
Cable Romanian Deadlift
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Romanian Deadlift.
Other variations of the Romanian Deadlift: Stiff-Leg Deadlift, Good Morning, Kettlebell Romanian Deadlift, Single-Leg Romanian Deadlift and Cable Romanian Deadlift.
Do before it: Cat-Cow (bracing), Broomstick Hip Hinge (same movement, lighter) and Glute Bridge (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Broomstick Hip Hinge is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Broomstick Hip Hinge?
Set up: Hold a broomstick or dowel vertically along your back so it touches the back of your head, upper back and tailbone. Stand with feet hip width apart. Steps: 1. Push your hips back and lean forward, keeping all three contact points on the stick. 2. Lower until you feel a stretch in the hamstrings. 3. Drive the hips forward to stand. Form cues: Keep the stick touching head, back and tailbone. Keep the knees softly bent. Move from the hips. Common mistakes: Losing contact at the head or tailbone. Bending the knees so it becomes a squat.
What muscles does the Broomstick Hip Hinge work?
It trains the hamstrings as its main target and works the glutes and lower back on the way.
What can I do instead of the Broomstick Hip Hinge?
At home: Stiff-Leg Deadlift. In a gym: Cable Romanian Deadlift. Each trains the same main muscle.