L1 | Hip Hinge
| This exercise teaches you how to correctly hinge and bend at the hips and maintain a neutral spine and stiff core. It is important that you get this technique right not just for squat and deadlift patterning but for controlling pain, avoid flexion when you lift and teaching you not to lose form or neutral in the spine for safe everyday bending and lifting. |
Demonstration Video
Instructions
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Stand with your feet slightly wider than you shoulders and about 1 foot length away from the wall. Find your neutral spine and activate your deep core and stiffen the abdominals. Begin movement by unlocking at the knees and hips together. Then hinge back at the knees, sliding your hands down your thighs - keeping firm contact, bending at the hips NOT the spine, making sure as you bend you sit you bottom out towards the wall behind you. Keep breathing and maintain neutral all the wall. To return, push through yuor heels and move your hips forward again and then straighten your knees when at the top. Special NotesMaintain a neutral spine throughout - don't let your lower back arch or flex during the movement. |
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