Exercise library
Hinge and Lifting Skills
Bodyweight hip hinge with hands on thighs
How to do it
- 1Stand with your feet about hip-width apart and knees slightly bent.
- 2Place your hands lightly on the tops of your thighs and gently brace your core.
- 3Push your hips back behind you slowly and slide your hands down your thighs for support. Imagine you are closing a car door with your butt, letting your chest tip forward while keeping your back straight.
- 4Stop when you feel a stretch in your hamstrings or if you notice your back beginning to round, then return to standing by driving your hips forward and straightening your legs.
Why this exercise
This is a skill drill, not a workout. It teaches you how to bend using hips and legs while keeping your trunk stable - basically the foundation for picking things up without relying on rounding your spine into flexion.
Make it easier
- Smaller hinge (hands don't slide far)
- Practice against a wall (hips tap wall)
Make it harder
- Deeper hinge while staying neutral (spine)
- Remove hand support gradually
- Hold a light object, once the pattern is automatic