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Strengthbeginner
Kickstand Hinge
A kickstand hinge keeps most of your weight on one leg while the other toe gives just enough balance support — a perfect stepping-stone toward single-leg hinging.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10 each
- Intensity
- RPE 5–6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Kickstand Hinge
Set up
- Stagger the stance, back toe lightly down as a kickstand, dumbbell in hand.
Movement cues
- Hinge over the front hip
- Keep the back flat and hips square
- Drive the front hip forward to stand
Avoid this
- Putting too much weight on the back foot
- Rounding the back
Safety
A stable, beginner-friendly way to load one hip at a time.