full body focus
Hip Hinge with a Stick
Learning to bend forward from the hips with a flat back, using a stick as feedback. It is the basic movement behind picking things up safely.
Key cue: Hips back, the stick stays on head, upper back and tailbone.
Area
full body
Level
beginner
Volume
10 reps
Goal
fitness
How to do it
- 1Stand tall holding a broom handle or stick behind you, one hand at the back of your neck and one at the small of your back, so it touches your head, upper back and tailbone.
- 2Soften your knees slightly and push your hips back, as if closing a car door with them.
- 3Lean forward from the hips, keeping the stick touching all three points, until you feel a stretch in the back of your thighs.
- 4Squeeze your buttocks to stand tall again. Repeat.
Easier and harder versions
- Easier
- Stand a short step from a wall and push your bottom back until it touches the wall.
- Harder
- Pause for 2 seconds at the bottom of each hinge.
Helps with
Commonly used for:
Learning to bend from the hipsHamstring and glute strengthEveryday bending and lifting
Benefits
- Teaches how to hinge at the hips
- Gives instant feedback on your back position
- A first step towards the Good Morning
Muscles worked
Strengthening. Strengthens your hamstrings, glutes and spinal erectors.
HamstringsGlutesSpinal erectors
Form tips
- If the stick leaves your tailbone, you have rounded your back. Shorten the movement.
- Think hips back, not chest down.
Common mistakes
- Squatting down instead of pushing the hips back.
- Arching the lower back at the top.
When to avoid or modify
- Stop if you feel pain in your lower back or pinching at the front of the hip.
- Keep the movement small after a recent back injury or surgery.
If in doubt, check with a qualified physiotherapist before continuing.