Exercise library
Hinge and Lifting Skills
Seated good morning
How to do it
- 1Sit tall on a flat bench or the edge of a firm chair with your feet wide apart and knees bent so that your heels are roughly beneath your knees.
- 2Breathe in and brace your core.
- 3Hinge forward slowly while maintaining your brace and a neutral spine.
- 4Fight to keep a straight back and stop the movement when you feel that your back may begin to round.
- 5Drive down through your feet and push your hips forward into the bench to return to the starting position.
Why this exercise
A seated position increases stability and lets you build confidence with hinging at the hips before you try it standing. The extra stability means 100% of your attention can go to moving through the hips with a locked, neutral spine.
Make it easier
- Micro-hinge: lean only as far as stays comfortable, build over time
- Rest your hands on your thighs to support your torso
- Drop down a rung of the lever ladder
Make it harder
- Climb the lever ladder (longer lever = harder): (1) hands on thighs
- Arms crossed on your chest
- Hands behind your head (do not push your chin down)
- Hug a weighted object to your chest (a book, water jug, or filled bag)
- Increase the depth of the hinge (back must not round into flexion)