Mechanical tension is the primary driver of muscle stimulus. Practically speaking, this means lengthening and contracting the muscle under load. In order to do this, we need to keep one side of the joint in a (relatively) fixed position. The hip hinge is one of the most fundamental movement patterns in resistance training, yet its execution is frequently misunderstood, particularly when it comes to glute training. Many lifters confuse hip extension with lumbar extension, leading to ineffective loading of the gluteal muscles and increased stress on the lower back. Proper hinge execution requires maintaining a stable pelvis and ribcage relationship while allowing the hip joint to move through its full range of flexion and extension. The glutes function primarily as hip extensors, but their effectiveness depends entirely on the stability of their origin point on the pelvis.
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