Why Look for Alternatives to the Hip Hinge

Variation / Novelty

Sometimes after years of training, finding novel exercises can add an element of fun and variation into your training. Oftentimes we can repeat the same 3–5 hinge exercises on repeat when there are many alternatives that are just as effective and create strong hamstrings. They are obviously much less effective at strengthening the entire posterior chain, but are just as effective at strengthening the hamstrings over the short term. If you have been doing a Barbell Straight Leg Deadlift to strengthen your hamstrings for the last year, running a cycle with a single-leg slider curl could be a fun way to mix up your hamstring training.

Injury

Injury can sometimes prevent us from being able to hinge while we are still able to work our hamstrings through isolation exercises. It could be an injury to the lower back or even the glutes, either way an injury can certainly make the hinge pattern painful while still being able to perform some form of hamstring exercise.

Accessibility / Holiday Training

Some of the exercises in this list are extremely good holiday training exercises as they do not require equipment. I am often trying to maintain some form of movement practice when I am on vacation, this often means using a Chinese plank or a hamstring walkout to maintain strength in the hamstrings. There are also great exercises for the hamstrings that can be done with sliders. Sliders are very light and can easily be taken away on holiday, making slider hamstring exercises an excellent option for vacations.

Deloads

Deloads are a great example of when these exercises can be used. If you are a dedicated trainee, sometimes it can be great to run a deload cycle, where you will pick exercises that are different from your typical training programme. It is often easy to deload with bodyweight exercises as we cannot become attached to how much weight we are using. This means we find it easier to stick to the deload principles.

6 Alternative Exercises to the Hip Hinge

Movements Not Currently In Our Library

Here are some more excellent hamstring variations that do not involve hinging that are unfortunately not currently in our movement library.

Chinese Plank

Elevated Chinese Plank

Sorenson’s Hold

Machine Hamstring Curl