Exercise guide
Hip Hinge Reach
- Beginner
- Compound
- Rep-based
- Back
- Lower legs
- Shoulders
- Upper legs
The Hip Hinge Reach is a functional compound movement that develops posterior chain flexibility and shoulder mobility. It integrates hip extension with overhead reaching to simultaneously activate the glutes, hamstrings, deltoids, and triceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a soft bend in your knees.
- Engage your core and pull your shoulder blades back and down to set a neutral spine.
- Position your arms at your sides with your palms facing inward toward your body.
How to do it
- Inhale and hinge at the hips by pushing your glutes straight back, keeping your shins vertical and your back flat.
- Simultaneously reach your arms forward and upward until they are in line with your ears, fully extending your elbows to engage the triceps.
- Exhale as you drive through your heels and mid-foot, engaging the calves and glutes to return to a tall standing position.
- Lower your arms back to your sides in a controlled motion as you finish the hip extension.
Form checklist
- Maintain a flat back and neutral neck throughout the entire range of motion.
- Keep your weight distributed toward your heels to maximize hamstring tension.
- Ensure your arms reach full extension at the bottom of the hinge to activate the deltoids and triceps.
- Avoid shrugging your shoulders toward your ears during the reach phase.
Pro tips
- Create maximum tension by imagining you are trying to touch a wall behind you with your hips and a wall in front of you with your fingertips.
- Focus on a powerful glute squeeze at the top of the movement to ensure full hip extension and pelvic stability.
Make it harder
- Perform the movement on one leg to significantly increase the stability demand on the calves and glutes.
- Hold a light weight or a resistance band to increase the load on the deltoids and triceps during the reach.
Frequently asked
- What muscles does the hip hinge reach work?
- The hip hinge reach primarily targets the glutes and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the hip hinge reach?
- The hip hinge reach requires no equipment — just your body weight.
- Is the hip hinge reach good for beginners?
- Yes. The hip hinge reach is a beginner-friendly movement and a strong foundation to build on.
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