← LibraryTry AI form review free for 14 days
Foundationbeginner
Hip Hinge Practice
Practise bending from the hips while controlling your trunk position. Learning the movement before adding load can help you prepare for lifting tasks.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 8–10
- Intensity
- bodyweight
- Rest
- 30 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
Hip Hinge Practice
Set up
- Stand tall, feet hip-width, hands on the hip creases.
Movement cues
- Push the hips straight back, letting the knees soften
- Keep the back flat and the chest proud
- Feel the hamstrings load, then drive the hips forward to stand
Avoid this
- Rounding the back to reach down
- Squatting instead of hinging
- Looking up and over-arching the neck
Safety
Practise within a comfortable range before adding load. If you have spinal fractures, back symptoms or restrictions, ask your clinician how to adapt bending and lifting for your daily tasks.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.