hinge pattern · low impact
Hip hinge
Hamstrings · Glutes · Back
Equipmentnone · chair
Positionstanding
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Stand tall with soft knees and hands at your hip creases.
- Push your hips backward while your torso tips forward as one unit.
- Squeeze the glutes to return to standing.
Three useful cues
- Close a car door with your hips
- Long spine
- Pressure through midfoot
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Turning it into a squat
- Rounding to reach lower
Make it easier
Reduce the demand.
Hinge toward a wall behind you and reduce the range.
Make it harder
Add one challenge.
Hold dumbbells or a loaded backpack close to your legs.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.