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Hip Hinge with Foam Roller
Holding a foam roller (or dowel) along the spine gives instant feedback — three contact points at the head, mid-back and tailbone confirm you're keeping a neutral spine as you hinge.
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
foam roller
Written exercise guide
Hip Hinge with Foam Roller
Set up
- Hold a roller or dowel vertically along the spine, touching the back of the head, upper back and tailbone.
Movement cues
- Hinge back while keeping all three contact points
- If a point lifts off, you've lost neutral — reset
- Drive the hips forward to stand
Avoid this
- Losing head or tailbone contact
- Bending the knees too much
Safety
An excellent self-check tool to groove a safe hinge.