The hip hinge is both an exercise AND a functional movement.
Grab a Swiffer, broom, or dowel to help guide you in keeping your spine neutral
Hold firm on your back so it is in contact with your head, mid-back, and tailbone
While maintaining those three contact points, with a very light bend in your knees and your core engaged, push your hips back
Moving slowly, go as far as you can while maintaining all three contact points. You will feel some pulling in your hamstrings
Keep your core engaged and come back to an upright position
Repeat 10 times
The below photo shows a common mistake with this exercise, where the person rounds the lower back and loses their core engagement.
Mastering this coordinated movement allows you to more easily pick things up off the floor, lift heavy objects, do yard work or housework without putting excessive stress on the spine. The hip hinge is the groundwork for a great deadlift.
Stay well, don’t forget to stretch, and make time for yourself to be active. If you have any questions or concerns, don’t hesitate to reach out to us at BHPT. We’re here for you.
Photos from Medbridge and endurancephysio.net, respectively.