Squat (Bilateral variations) However, this is really a misnomer as it is not really either knee or hip dominant -it’s both.The following are examples of hip dominant exercises: ![]() Similarly, the High-Box Step-Up is also a hip dominant movement that is not reflective of a hip hinge. For example, whilst the Glute Bridge is a hip dominant movement, it is not reflective of a hip hinging movement. Though this category can include hip hinging movements, it is used to identify all exercises in which the hip joint plays the primary role. Romanian Deadlift (RDL) and its variations (e.g.The following are examples of hip hinge exercises: These exercises tend to be more of a pulling action as opposed to a push. glutes, hamstrings) and spinal erectors to extend the hip. These hip dominant exercises are initiated by a contraction of the hip extensors (e.g. This category of exercises is comprised of exercises that involve a hinging motion at the hip joint, with little to no knee movement. Note that this is purely a fictitious example. In which case, this may be deemed as a knee-dominant movement because the knee is experiencing the largest ‘relative’ forces). During a pistol squat, whilst the forces exerted on the hip may be larger than those on the knee, the knee might be enduring its maximal tolerance. let’s just suggest that the hip is capable of handling higher joint forces than the knee. ![]()
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