Hips & trunk • integrate
Hip Hinge
Integrates foot contact, hip access, posterior-chain tension, and whole-body control.
Setup
Stand with your feet grounded and knees soft. The video uses a dowel touching the back of the head, upper back, and sacrum as feedback. You can practice without the dowel; do not force your arms into an uncomfortable grip.
Key cues
- Send the hips back while keeping the feet grounded.
- Let the trunk move as one unit; avoid reaching through the lower back.
- Return to standing with control.
Send the hips back while the feet stay grounded and the trunk moves as one unit.
Duration or repetitions
6–8 slow, controlled reps
Easier option
Use a smaller hip movement and a stable support if needed.
Progression
Explore a little more depth while preserving the same trunk control.