What is the prime mover at the hip during a hip hinge?

The prime mover at the hip during a hip hinge is the gluteus maximus. This muscle is primarily responsible for hip extension, which is the main action taking place during a hip hinge movement. Other muscles that assist in this movement include the hamstrings, which also help in extending the hip, and the erector spinae, which support the spine as the hinge occurs.

During a proper hip hinge, as one bends at the hips while maintaining a neutral spine, the gluteus maximus becomes activated to extend the hips back to a standing position. This action is crucial for various activities such as deadlifts, squats, and other exercises that require bending at the hips while keeping the spine aligned. Efficient engagement of the gluteus maximus not only helps in executing the movement effectively but also plays a significant role in preventing lower back injuries by ensuring that the load is effectively transferred through the hip joint rather than straining the spine.