Hip hinge: how to do it
A way to bend that keeps your back long: your hips travel back while your back stays flat. Works: hips, lower back and posture.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Knees soft.
- Breathe in and stand tall. Gently draw your belly in.
- Breathe out and push your hips straight back, as if closing a door behind you with your bottom.
- Slide your hands down the wall, keeping your back long.
- Breathe in at the bottom. Breathe out and press your feet down to stand. Do 6 reps.
As you go
- A flat back, head in line with your spine.
- Your hips go back, not your knees forward.
- Breathe out on the way up.
What it works
- Works
- hips, lower back and posture
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a counter
- Effort
- Moderate
An easier and a harder version
Go back only a short way, and keep both hands on the support.
Do 10 reps, or slow the lowering to 4 counts.
Sit tall on the front half of a chair, hands on your thighs. Keep your back long and tip your chest forward from the hips a short way. Breathe out and sit tall again.
Take care
- Sensitive back: keep the hinge small and your back long.
- Sensitive hips and knees: use a smaller range.
- Low bone density: hinge only a short way with a flat back.
- Hip replacement: hinge only as far as your surgeon or therapist allows. The seated version is a smaller bend.
Where it is in the plans
In our chair plan: 4 of 28 days, first on day 20, The hinge.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 4 of 28 days: 20, 24 to 25 and 28 | Day 20, week 3: The hinge | 4 min |
| Chair plan, round 2 | 4 of 28 days: 12, 18, 20 and 24 | Day 12, week 2: Hinge and row | 3 min 35 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 20 | 4 min | 3 sets of 5. Hands slide down the wall. A small hinge is a good hinge. |
| 4 | 24 | 2 min 10 s | 1 set of 6. Hands slide down the wall. |
In the plan, this move plays as a looping video with a spoken cue.
Hip hinge: day 20 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.